Essential exercises for strength, core stability and flexibility. By Rosa Laura Saggese Elbooz
Strength and Conditioning for Triathletes
Using This Guide
Your training plan includes two Strength workouts per week. Simply click on those Strength workouts to see which exercises you should do on a given day. Then refer back to this guide when you need guidance on how to perform each exercise.
Exercise Instruction
This guide provides written descriptions of each exercise, which muscles you are targeting and why, tips, how to progress, and some alternatives that provide similar purposes. You will find useful videos and images that show you what you need to do. You can gradually adapt and progress sessions according to your training equipment, skill, and experience. If you are not sure about something, you can always email us.
Why Do Strength And Conditioning?
We have chosen specific strength and flexibility exercises that are key to supporting your swim, bike, and run training. They are designed to increase power, range of movement, coordination, flexibility, agility, strength, and stability providing you with a solid internal ‘scaffold’ to support all aspects of your training. You will improve your efficiency which will boost your performance. Including strength and conditioning to your training regime will help minimize the risk of injury through improved strength, stability and by matching imbalances that can be created by repetitive overuse.
What Equipment Do I Need?
All exercises (or alternatives) can be done at home with a mat, dumbbells and/or band. You can also carry out the exercises in the gym using machines (where given as an alternative) and/or the free weights area.
When Should I Do Strength Workouts?
There are usually two strength workouts per week, scheduled in your training plan. Performing both sessions is ideal; however, if you are time challenged, then one session is fine. If you have another workout scheduled on your strength day you should do the triathlon-specific discipline first. When switching things around in your calendar be conscious of workouts that follow your strength sessions. Don’t leave yourself too tired or sore to complete key sessions. For example, avoid a hard leg session before a speed run.
How Will Strength Sessions Fit With My Triathlon Plan?
The strength sessions within your plan progress with each phase of training:
• Prep Phase: The goal of this phase is to develop neuromuscular efficiency, stability and functional strength.
• Base Phase: In the base phase your strength workouts are designed to build a foundation that can be used for power development. The goal is to translate strength training into sport-specific activity.
• Build Phase: During the build phase, your workouts are used to develop power, balance and neuromuscular control. Form is key; reduce the intensity if you cannot hold your form.
• Peak Phase: This phase allows you to focus on sport-specific training. This means decreasing the stress of a strength and conditioning training session by reducing intensity and volume.
Flexibility
There are six key flexibility exercises included. You will see that the workout description allows for you to choose stretches. These stretches should be included post-training as well as the dedicated time described within the strength and conditioning session. Select stretches that are specific to your requirements. The ones described within this document are a guide. You may have some favorites that work well for you.
1. SQUAT
Works: Glutes, hamstrings, and quads
Why: Generates strength, power, and stability for pedaling and running
1. Stand with your feet shoulder-width apart and pointing straight ahead; arms at your sides.
2. Initiating the move with your hips, squat back and down until your thighs are parallel to the floor.
3. Return to a standing position by pushing through your hips.
Tips: Keep your chest up, back flat, and do not let your knees collapse to the inside.
Progressions: Add weights or perform Squat Jumps.
Alternatives: Smith Machine, Leg Press Machine, Goblet Squat, Squat with Pivoting Rotation & High Lift
Squat Pivoting Rotation High Lift
Squat with Bicep Curls: https://youtu.be/_j7fodj6Wgg
Leg Press: https://www.youtube.com/watch?v=KH7c2kiu1VI
2. SQUAT JUMP
Works: Glutes, hamstrings, and quads
Why: Boosts explosive power for running and cycling
1. Stand with feet just outside of shoulders.
2. Sit back and down into squat position, keeping knees behind toes.
3. Immediately jump vertically by extending through hips and swinging arms for propulsion. 4. Land softly in a squat position with hips back and down. Immediately repeat the same movement.
Tips: Keep chest up during the jump. Extend hips completely during the jump.
Progressions: Increase reps or reduce rests.
Alternatives: Leg Press Machine, Box Jump, any low impact weighted squat variation
Jump Squat
Forward Box Jumps: https://youtu.be/rrHHreb722o
Leg Press: https://youtu.be/KH7c2kiu1VI
3. SINGLE LEG SQUAT
Works: Glutes, hips, hamstrings, calves, and quads
Why: Strengthens your force-producing muscles and improves power for the run and bike
1. Stand on one foot with your other leg bent at the knee.
2. Once you are balanced on one leg, squat down as low as you can without losing your form or toppling over. Don’t let your standing knee go past the front of your toes while you squat.
3. Pause at the bottom of the squat for a second, then push back up through your heel, squeezing your glutes as you go.
Tips: Hold both arms out in front of you during the exercise to help keep your balance. Progressions: Hold raised leg straight out in front (Pistol Squat) or increase reps.
Alternatives: Bulgarian Squats, Alternating Lunges
Single Leg Squat with Gluteus Stretch
Single Leg Squat: https://youtu.be/WwiXGMLNCCE
Single Leg Squat Wall Sit with Swiss Ball: https://youtu.be/E7PpLWCkVpU
4. BULGARIAN SQUAT or SKIER LUNGE
Works: Glutes, hamstrings, and quads
Why: Improves strength, balance, and core control
1. Find yourself something stable that you can rest a foot on. It needs to be about knee height.
2. Get into a forward lunge position with torso upright, core braced, and hips square to your body with your back foot elevated on the bench. Your leading leg should be about half a meter in front.
3. Lower until your front thigh is almost horizontal, keeping your knee in line with your foot.
4. Drive up through your front heel back to the starting position, keep your movements measured.
Repeat your reps on one leg before switching sides.
Tips: Don't let your front knee travel beyond your toes. Keep your torso upright.
Progressions: Add weight, increase reps, or reduce rest.
Alternatives: Single Leg Squat, Pistol Squat, Single Leg Press, Skier Lunges With Shoulder Press
ForzaFit Functional Training - Skier ShutUpLegs Lunges, Bulgarian Lunges
Vertical Single Leg Press: https://youtu.be/KH7c2kiu1VI
Bulgarian Dumbbell Lunges: https://youtu.be/09vzkjuoaFg
Skier Lunges With Shoulder Press: https://youtu.be/xd8mFcBcvB0
5. ALTERNATE LUNGE OR FORWARD LUNGE
Works: Glutes and quads
Why: Increase strength, power and stability for pedaling and running
1. Start with your feet about shoulder width apart, standing tall with your core engaged.
2. Step forward into lunge and lower until you reach approx. 90 degrees at both knees.
3. Push your body back up to the starting position through your front heel, switch legs and repeat. One right and one left is one rep.
Tips: Don’t extend the front knee past your toes. Keep your torso upright.
Progressions: Add weight, increase reps, or reduce rest. You can make this exercise dynamic by adding jumps.
Alternatives: Squats, Leg Press, Step-ups, Reverse Lunges, Walking Lunges with Dumbbell Twists
Forward Lunges with Shoulder Side Raise
Split Squat Jumps: https://youtu.be/6v9ymo42WOg
Walking Lunges with Dumbbell Twist: https://youtu.be/3F12w6Ctk0k
6. REVERSE LUNGE
Works: Glutes, hamstrings, calves, and quads
Why: Driving back to the starting position mimics the running movement
1. Stand upright with your core tight.
2. Take a big step backwards with your left foot and lower until both knees are at 90 degrees.
3. Push back up and return to starting position. Repeat with right leg. This is one rep.
Tips: Keep your torso upright and focus to stay balanced.
Progressions: Add weight, increase reps, or reduce rest.
Alternatives: Alternate Lunges, Step Ups, Squats, Leg Press, Lunge Jumps
Reverse Lunges with biceps curls
Lunge Jumps: https://youtu.be/_9f305Q8ptU
Split Squat Jumps: https://youtu.be/6v9ymo42WOg
7. STEP UP
Works: Quads and hamstrings
Why: Builds leg strength, power, flexibility and cardiovascular abilities
1. Stand facing the step or box.
2. Place right foot on the step and stand up onto the step by extending the hip and knee of the raised right leg. Place both feet onto the platform.
3. Step back down with the left leg. Switch sides and repeat with left leg leading. This is one rep.
Tips: Keep your chest up throughout the movement.
Progressions: Add weight (dumbbells, weight vest, or barbell), heighten step, or add power by adding a hop as you step up.
Alternatives: Alternate Lunges, Reverse Lunges, Box Step Ups with high knee balance and kettlebells, Lateral Medicine Ball Box Steps, One Leg Sliding Squats
Lateral Medicine Ball Box Step: https://youtu.be/gyA8fJRSFcs
One Leg Sliding Squat on 18 inch box: https://youtu.be/Hjyfl7i4VmE
8. CALF RAISE
Works: Calves
Why: Improves strength and stability, helps power the push off in running and prevents injury
1. Stand tall with your core engaged.
2. Push through the balls of your feet and raise your heel until you are standing on your toes.
3. Slowly lower to return to your starting position.
Tips: Don’t rush!
Progressions: Add weight (hold dumbbells) or perform on a step to enable you to drop the heel lower.
Alternative: Farmer’s Walk on Toes (walk holding dumbbells on toes)
Calf Raises
Walk on Toes: https://youtu.be/BTrDSCZZei4
9. HIGH KNEES
Works: Cardio, glutes, hamstrings, and quads
Why: Improves power, stability, flexibility and running form while incorporating cardio
1. Begin standing tall, core engaged and ready to jog in place.
2. Flex the hip and bring your right knee towards your belly button, aim for your thigh to be parallel with the floor. As the right leg comes down lift the left knee. One right plus one left is one rep.
Tips: Pump your arms. Stay dynamic and strong throughout. Keep your knees high.
Progression: Increase duration.
Alternatives: Step Up with hop, Jump Rope, Jump Squats, High Knee Twist, Clock Single Leg Hop
High Knees
High Knee Twist: https://youtu.be/8cXxnTNd-hA
Jump Squat: https://youtu.be/uEWWRL_MYXo
Clock Single Leg Hop: https://youtu.be/ZUJEd8kTXSU
10. BOX JUMP
Works: Quads, calves, and hamstrings
Why: Improves explosive lower body power for strength and speed
1. Stand in front of the box with feet directly under the hips. Keep hands by your side.
2. Bend your knees and hips. Explosively jump up from the crouched position and swing your arms to help.
3. Land softly on the center of the box, absorbing impact with your legs.
4. Stand tall. Jump or step back to the starting position. Repeat.
Tips: When starting out choose a low box or step. Stop when your form and speed are compromised.
Progression: Use a higher box/platform.
Alternatives: Squat Jumps, Step Ups, Box Step Ups with high knee balance, Lateral Medicine Ball Box Steps, One Leg Sliding Squats
Box Jumps
Box Step up with high knee balance with kettlebells: https://youtu.be/o8tvpqmvw7M
Lateral Medicine Ball Box Step: https://youtu.be/gyA8fJRSFcs
One Leg Sliding Squat on 18 inch box: https://youtu.be/Hjyfl7i4VmE
Reverse Lunge with Bicep Curls: https://youtu.be/oREm4kAlAfU
11. LATERAL & FRONT RAISE COMBO
Works: Deltoids
Why: Strengthens shoulders and upper body, prevents swimming injury, helps you stay strongly supported on bike
1. Stand with your feet hip-width apart and hold core tight. Hold dumbbells in each hand with palms facing each other.
2. Raise dumbbells to sides until arms are parallel to ground and lower to start position.
3. Turn hands so palms face back, raise dumbbells in front until arms are parallel to floor and lower to start position.
4. One lateral and one front raise is one rep. Repeat.
Tips: Keep your core tight and elbows soft. Don’t swing the weights; stay in control.
Progressions: Increase weights, increase reps, and reduce rest.
Alternatives: Using an exercise band, Cable Machine, Lateral Raise Machine
Lateral & Front Raise Combo
Front Raise: https://youtu.be/4Uyhk2qaFrg
Alternating Front and Lateral Raise: https://youtu.be/-FylaRaYCck
Resistance Band Lateral and Forward Raises: https://youtu.be/WOJIrYjS5c4
12. BENT OVER ROW
Works: Laterals, rhomboids, scapular stabilizers, shoulders, biceps, spinal erectors, glutes, and hamstrings
Why: Strengthens back and core stabilizers for swimming and improves bike postural endurance
1. Bend knees slightly and hinge at the hip keeping your back straight. Hold bar or dumbbells (palms facing back).
2. Keep upper body stationary and pull weights to the torso and pause.
3. Return to starting position while controlling the movement throughout.
Tips: Hold core tight throughout.
Progression: Increase weight.
Alternatives: Use band, Lateral Pull Downs, Single Arm Dumbbell Rows, Seated Rows, Inverted Rows, WS Bent Over
Bent Over Row
Single Arm Dumbbell Row: https://youtu.be/nNpxG9fGHoM
Single Leg Dumbbell Row: https://youtu.be/PRDZfAs5G1g
WS Bent Over: https://youtu.be/aGZnPPnI99I
Squat to Row Drill with Band: https://youtu.be/m3Qs4vfuMcM
13. PUSH UP
Works: Pectorals, shoulders, triceps and core
Why: Increases upper body strength for swimming, supports you on the bike and powers your arms for the run
1. Lie face down on floor with hands slightly wider than shoulder width.
2. Push down on the floor with your hands and raise the body up by extending the arms. Maintain a straight line from your heels through the hips, shoulders and back of head.
3. Lower body back down to the floor by bending the arms. Repeat.
Tips: You can do this from your knees, in a 3/4 position. Don’t lock your elbows.
Progressions: Increase reps or add weight (vest or plate).
Alternatives: Incline Dumbbell Bench Press, Flies, Inchworm Push-up
Inchworm Push-up: https://youtu.be/O4_CBIjgtJk
Dumbbell Chest Press: https://youtu.be/3o7TW3Af2Fs
Fly: https://youtu.be/EQ4Fhzkkmok
14. BENCH PRESS
Works: Pectorals, shoulders, and triceps
Why: Increases upper body strength for the swim, develops support on the bike and powers your arms for the run
1. Lie back on bench, grasp bar (or dumbbells) with overhand grip slightly wider than shoulder width.
2. Dismount the bar from rack and lower to the middle of your chest.
3. Press the bar back up until arms are fully extend. Then, lower the bar back down to the chest.
Tips: Remain in control and focus on the chest muscles you are targeting. Raise the knees by placing ankles on foot rests if your back arches.
Progression: Increase weight.
Alternatives: Push Ups, Flies, Incline Dumbbell Bench Press, Barbell Bench Press
Dumbbell Chest Press
Barbell Bench Press: https://youtu.be/gRVjAtPip0Y
Standard wide grip Push-up: https://youtu.be/a4a_0TgBJs8
Fly: https://www.youtube.com/watch?v=EQ4Fhzkkmok
15. DUMBBELL PULLOVER
Works: Pectorals, shoulders, triceps, back, and serratus anterior
Why: Works all the muscles involved in the catch phase of freestyle
1. Lay face up on a bench and tighten core. Hold a dumbbell in both hands with arms extended straight toward the ceiling.
2. Keep arms straight as you lower the weight in an arc behind your head to the height of the bench.
3. Slowly raise the dumbbell back to the starting position and repeat.
Tips: Don’t bend elbows or let your back arch. Stay in control throughout the movement.
Progression: Increase weight.
Alternatives: Lateral and Frontal Raise combo, Lat Pull Down
Dumbbell Pullover
Lat Pull Down: https://youtu.be/AOpi-p0cJkc
16. TRICEP KICKBACK
Works: Triceps
Why: Maintains form through back half of stroke, strengthens arms in long rides and powers arm drive in run
1. Kneel one leg on bench or chair, other foot flat on floor, bend forward 45 degrees from hip.
2. Hold weight in opposite hand to supporting knee and keep your upper arm parallel to floor. Keep your thigh to side with a 90-degree bend at the elbow.
3. Raise your lower arm out behind you so that the arm with weight is straight out behind you.
4. Lower back to starting position, while staying in control of the movement. Repeat. When full number of reps is done repeat on the opposite side.
Tips: Keep the upper arm strong and still throughout the movement. Hold core tight and stay in control.
Progression: Increase weight.
Alternative: Tricep Dips, Cable Triceps Push Down, Dumbbells Tricep Push-ups with rows,
Triceps Push-ups with rotation & towel Plank Rows, Tricep Push-ups with Mountain Climbers, Tricep Extension with resistance band
Single Arm Tricep Kickback
Tricep Kickback: https://youtu.be/Urn2TycUVjw
Dumbbells Tricep Push-ups with Rows: https://youtu.be/PMfPRNZ5CSo
Triceps Push-ups with rotation & towel Plank Rows: https://youtu.be/wXZN7_WnOGI
Tricep Push-ups with Mountain Climbers: https://youtu.be/y5IudgYWSss
Resistance Band Tricep Extensions: https://youtu.be/a5rUdCeTtSE
17. TRICEP DIP
Works: Triceps, chest, and anterior shoulders
Why: Maintains swim form through back half of stroke, increases strength for long rides, and increases power for arm drive in run
1. Position your hands shoulder width apart on a stable bench or chair.
2. Slide off the chair with your legs slightly bent extended in front of you with your arms straight.
3. Lower towards the floor until 90-degree bend at elbow. Keep the elbows pointed back.
4. Slowly push up back to the starting position. Repeat.
Tips: Focus on powering up using the muscles in the back of your arm. Avoid collapsing downwards.
Progression: Straighten your legs for increased intensity.
Alternatives: Tricep Extensions, Overhead Tricep Extensions with dumbbell or band
Tricep Dips...
Tricep Extensions with resistance band: https://youtu.be/mn17UkWc2O0
Tricep Extensions with kicks: https://youtu.be/Z2yZr9r_l6Y
18. GLUTE BRIDGE
Works: Glutes, hamstrings, erector spinae, rectus abdominus, and adductors
Why: Increases power for running and riding, improves flexibility through the hips, and helps prevent injury
1. Lie face up on the floor with your knees bent and feet flat on the ground. They should be shoulder width apart.
2. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze your glutes hard and keep your abs tight.
3. Hold the bridge for a couple of seconds before easing back down.
Tips: Ensure you do not over extend and arch the back. Focus on squeezing the glutes and do not rush.
Progression: Advance to a single leg bridge with one leg raised and stretched out straight.
Alternatives: Squats, Donkey Kicks, Standing Glute Kicks with band, Glute Machine, Adductor Machine, Barbell Butt Raises
Glute Bridge
Single Leg Bridge: https://youtu.be/whVGBekh000
Single Leg Bridge with dumbbell: https://youtu.be/jKi9tXGzhrI
Glute Kickback: https://youtu.be/_iD1QZ3My9c
Hip Adduction in Quadruped: https://youtu.be/yqrd7Z6asuA
Barbell Butt Raise: https://youtu.be/Kp7k0waQ1Bg
19. BIRD DOG
Works: Core and hips
Why: Improves your ability to stabilize your core while mobilizing your extremities.
1. Begin on all fours with your hands under shoulders and knees under hips. Tighten and hold your core.
2. Reach opposite arm forward and extend leg back so that they are straight. Reach through left heel to engage hamstrings and glutes.
3. Return to a starting position and repeat on the other side. That is one rep.
Tips: Hold pelvis stable throughout. Ensure you do not to lift arm/leg above parallel. Keep shoulders away from the ear.
Progressions: Increase reps or add a crunch by bringing elbow and knee together under you.
Alternatives: Planks with leg lift, High Plank with 4 walks and 4 leg lifts, Planks with alternating arm & leg raises
Bird Dog
Side Shuffle Plank and High Plank with 4 walks and 4 leg lifts: https://youtu.be/HHt-gtIJEi0
Plank Banded Abduction and Alternating Arm & Leg Raise from Plank: https://www.youtube.com/watch?v=S2_GI-KrarM
20. LYING HIP ABDUCTION
Works: Glutes, hamstrings, TFL, and hip abductors
Why: Improves stability for pedaling, running, and prevents injury
1. Lie on your side on a mat with your legs extended away from the body.
2. Place your lower arm under your head. Raise the top leg keeping the foot in a neutral position and the hips vertical to the floor. Raise the leg to about 45 degrees.
3. Slowly lower to your starting position. Repeat.
Tips: Any higher than 45 degrees and the movement involves the entire hip detracting from the target muscles.
Progressions: Add ankle weight or band and/or increase reps.
Alternatives: You can do this standing with a band or ankle weight; Clamshells, Monster Walk, Fire Hydrant, Adduction Machine
Lying Hip Abduction
Monster Walk: https://youtu.be/UfSNfBsorGY
Clamshells: https://youtu.be/L9gD8lw11t8
Fire Hydrant: https://youtu.be/xmgAveGAyNg
21. PLANK (All Variations)
Works: Abdominals and back muscles
Why: Improves core stability for all disciplines
1. While you are face down, rest your weight on your forearms and toes. Make sure to pull the abs in tight.
2. Maintain a hold for as long as you can with your body in a straight line from shoulders to heels.
Tips: Don’t allow your hips to sag or back to arch up. When your form slips, take a rest. Keep your elbows in line with shoulders.
Progressions: Increase hold time, or perform alternating leg raises (hold leg up for 10-20 seconds before switching).
Alternatives: Mountain Climbers, Bird Dog, Side Plank, High Plank, all plank variations (see links)
Forearm Plank (Low Plank) and Forearm Side Plank
Extended Arm (High) Plank and High Side Plank: https://youtu.be/fNWIQJK43Fo
Low Plank with Knee Taps & High Plank Shoulder Taps: https://youtu.be/RxoJXFpcKTA
Plank Up-Down Plank (walking) & Nail the Basic (put all together): https://youtu.be/DeS0NlxxJzE
Plank Jacks and Low Side Plank with Hip Dips: https://youtu.be/Ei0LhG1qjJ4
High Plank Knee to Opposite Elbow High Plank and Low Side Plank Knee to Same Side Elbow: https://youtu.be/qiYCgvDlOoY
Crouching Panther Plank and Low Side Plank, Rotate, and Leg Lift: https://youtu.be/IfDNbA5zmv0
High Plank Reach and High Side Plank/Hip Dip/Leg Lift: https://youtu.be/5Wkx24klDrQ
Moving Lateral Panther Plank & Step up Your Side Plank 2x Side Plank Dips, Leg Lifts & Rotate: https://youtu.be/efhX1PNQ4HE
High Side Plank Thread/Leg Lift and Towel Plank Army Crawl: https://youtu.be/PiZdmNNzpwI
High Side Plank/Crunch/Toe Tap and Hi Sir! High Plank Brow Taps: https://youtu.be/TraBe_NMupo
Towel One-Legged High Plank Pull and Crouching Tiger Push-Ups: https://youtu.be/o_gJmG9Qk3w
Get A Move On (4 Hand Steps with 5 Leg Straddles) and Rolling Side Plank: https://youtu.be/aIyr3wFFQWM
Side Shuffle Plank and High Plank with 4 Walks and 4 Leg Lifts: https://youtu.be/HHt-gtIJEi0
Mountain Climbers With Final Power Jump: https://youtu.be/MHr-4z9eFvA
High Plank Banded Abduction: https://youtu.be/S2_GI-KrarM
Alternate Leg Slides: https://youtu.be/3L1uNtqUE80
Alternate Leg Slides 2: https://youtu.be/UUY8JUUQp3Y
22. RENEGADE ROW
Works: Abdominals, biceps, triceps, back and chest muscles
Why: Strengthens and stabilizes muscles used in swimming and stabilizers for cycling
1. Place 2 dumbbells or kettlebells shoulder-width apart on the floor. Assume push-up position with hands on weight handles.
2. Push hard into grounded weight while pulling the opposite weight to your armpit.
3. Lower back to starting position and repeat with opposite arm. This is one rep.
Tips: Keep your core engaged. Maintain form and avoid swinging from one side to the other.
Progressions: Increase weight or add push up.
Alternatives: Planks, Bent Over Rows, Push-ups, Seated Rows, Extended Arm Planks and High Side Planks
Renegade row. Dumbbells tricep push-ups with rows.
Dumbbell Row: https://youtu.be/Nx2ERgDqRqk
Single Arm Dumbbell Row: https://youtu.be/nNpxG9fGHoM
Single Leg Dumbbell Row: https://youtu.be/PRDZfAs5G1g
Standard Wide Grip Push-Up: https://youtu.be/a4a_0TgBJs8
Inchworm Push-Up: https://youtu.be/O4_CBIjgtJk
Forearm Plank (Low Plank) and Forearm Side Plank: https://youtu.be/CBUklSm26aQ
Extended Arm Plank (High Plank) and High Side Plank: https://youtu.be/fNWIQJK43Fo
23. SIDE PLANK
Works: Abdominals and shoulders
Why: Promotes strength through core targeting obliques, hips, and upper body.
1. Lie on your side with your right forearm resting on the ground, feet on top of one another.
2. Lift your body off the ground, supported by your forearm and feet, into side plank position. Attain a straight line through shoulder hips and ankles.
3. Hold for as long as you can without losing the form.
Tips: Maintain your form and do not allow the lower hip to drop.
Progression: Separate the legs and raise the top leg into the air forming a star shape.
Alternatives: Spider Climbers, Bicycle Crunches, Standing Oblique Crunches, High Plank knee to opposite elbow, Low Side Plank knee to same side elbow, High Side Plank/Crunch/Toe Tap, High Side Plank Thread/Leg Lift
Forearm Plank (Low Plank) and Forearm Side Plank
Extended Arm Plank (High Plank) and High Side Plank: https://youtu.be/fNWIQJK43Fo
Standing Oblique Crunches: https://youtu.be/KEZ_ghGIkUI
High Plank Knee to Opposite Elbow and Low Side Plank Knee to Same Side Elbow: https://youtu.be/qiYCgvDlOoY
High Side Plank/Crunch/Toe Tap and Hi Sir! High Plank Brow Taps: https://youtu.be/TraBe_NMupo
High Side Plank Thread/Leg Lift and Towel Plank Army Crawl: https://youtu.be/PiZdmNNzpwI
24. MOUNTAIN CLIMBER
Works: Cardio, abdominals, deltoids, biceps, triceps, chest, quads, hamstrings, and hip abductors
Why: Works multiple muscle groups and improves mobility and strength
1. Start in a push-up position with straight arms, a flat body, abs tight and your weight over your hands.
2. Pull your right knee into your chest holding the plank position. Switch and pull the left knee in whilst pushing your right leg back. This is one rep.
Tips: Stay strong throughout. Keep your body flat.
Progression: Make this exercise dynamic by adding jump switches. Increase reps/time.
Alternatives: Bicycle Crunch, Planks with leg raise, High Knees, Ab Machine, Alternating Leg Slides
Mountain Climbers with Final Jump
Alternate Leg Slides: https://youtu.be/3L1uNtqUE80
High Knee Twist: https://youtu.be/8cXxnTNd-hA
25. SPIDER CLIMBER
Works: Abdominals, obliques, deltoids, biceps, triceps, chest, quads, hamstrings, and hip abductors
Why: Works multiple muscle groups and improves mobility and strength.
1. Start in a plank position on elbows, a flat body and your abs tight.
2. Bring your right knee to the outside of your right elbow and alternate sides. One right plus one left is one rep.
Tips: Stay strong throughout and cease when you cannot hold form.
Progressions: Increase reps/time. Come up onto hands and add a jump switch to make this exercise more dynamic.
Alternatives: Bicycle Crunches, Planks, Standing Oblique Crunches
High Plank Knee to Opposite Elbow and Spider Climbers
Standing Oblique Crunches: https://youtu.be/KEZ_ghGIkUI
26. BICYCLE CRUNCH
Works: Abdominals
Why: Improves your structural core strength to support all 3 disciplines.
1. Lie flat on your back with your knees bent and fingertips at temples.
2. Engage your core and raise your knees so your thighs are perpendicular to the floor.
3. Drive your right knee towards your chest. Simultaneously, extend your left leg towards the mat. Crunch until your right knee touches your left elbow and then switch sides.
Tips: Stay strong, stable and in control of the movement throughout. Cease if your form slips.
Progression: Increase reps.
Alternatives: Spider Climbers, Planks, Standing Oblique Crunches, Sit-ups, Forward Crunches
Bicycle Crunches
Sit-ups: https://youtu.be/5bOjqyL0PGE
Sit-ups v2: https://youtu.be/srkZvYI9brM
Forward Crunches: https://youtu.be/uWP7tYNIVXc
Standing Oblique Crunches: https://youtu.be/KEZ_ghGIkUI
High Plank knee to opposite elbow and Spider Climbers: (Low Side Plank Knee to Same Side Elbow): https://www.youtube.com/watch?v=qiYCgvDlOoY
27. SIT UP
Works: Abdominals and hip flexors
Why: Improves your structural core strength to support all 3 disciplines.
1. Lie on the floor with your knees bent. Optional: tuck your feet under something for stability (or have partner hold your feet). Have your fingertips at your temples or crossed on chest.
2. Lift your upper body off the floor and towards your thighs. Contract your abs. 3. Lower back to the starting position. This is one rep.
Tips: Stay in control throughout, keep your elbows back and don’t pull on the head/neck. Progression: Add plate on chest to add resistance.
Alternatives: Planks, Bicycle Crunches, Forward Crunches
Sit-Ups
Sit-ups v2: https://www.youtube.com/watch?v=srkZvYI9brM
Forward Crunches: https://youtu.be/uWP7tYNIVXc
Bicycle Crunches: https://www.youtube.com/watch?v=vf85seU36nQ
28. REVERSE CRUNCH
Works: Abdominals
Why: Improves core strength for all disciplines
1. Lie face up on the ground with hips bent at 90 degrees. Ensure your legs are relaxed. 2. Pull your knees towards your chest by tilting your pelvis until your tailbone lifts off the ground.
3. Lower back down without letting your feet touch the ground. Stay in control throughout.
Tips: Don’t let your back arch. If it helps, you can tuck your hands under your backside.
Progressions: Increase reps/sets, place hands at temple and hold head & shoulders off the ground while crunching.
Alternatives: Mountain Climbers, Bicycle Crunches, Sit-ups, Alternating Leg Slides
Reverse Crunches
Mountain Climbers with final jump: https://youtu.be/tozHuOl2DGA
Mountain Climbers with final jump 2: https://youtu.be/MHr-4z9eFvA
Alternate Leg Slides: https://youtu.be/3L1uNtqUE80
Alternate Leg Slides 2: https://youtu.be/UUY8JUUQp3Y
Sit-ups: https://youtu.be/5bOjqyL0PGE
Sit-ups v2: https://youtu.be/srkZvYI9brM
Forward Crunches: https://youtu.be/uWP7tYNIVXc
Bicycle Crunches: https://youtu.be/vf85seU36nQ
1. FLEXIBILITY: Downward Dog
Stretches: Back, hips, hamstrings, and calves
Why: Uses strength of arms and legs to fully and evenly stretch your spine.
1. Start on the floor on your hands and knees. Set knees directly below your hips and hands slightly in front of shoulders. Palms spread. Turn toes under.
2. Breathe out and lift knees away from the floor. To start keep knees slightly bent and heels lifted.
3. Lift sitting bones towards the ceiling. Gently pedal your heels towards the ground and straighten your legs.
4. Hold for 1-3 minutes.
Alternatives: Yoga Plank routine, Flowing Yoga for triathletes
Yoga Plank routine: https://youtu.be/zpOFR53TjiM
2. FLEXIBILITY: Pigeon Pose
Stretches: IT Band, glutes, and hip flexors
Why: Helps prevent injury and improves hip mobility
1. Start on hands and knees. Bring your right knee forward and closer to your right wrist with your ankle near your left hip.
2. Slide your left leg back, straighten your knee, and point your toes, ensuring your heels are facing the ceiling.
3. You can stay here with your upper body upright or exhale and fold forwards over the front leg.
4. Stay relaxed and hold pose for 30-40 seconds. Switch sides. Repeat as required.
Alternatives: Gluteus Stretch with ankle grab, Lying Glute Stretch, Hip Flexor Reach, Yoga Plank routine, Flowing Yoga for triathletes
Pigeon Pose
Hip Flexor Reach: https://youtu.be/CUE4ZyKd4ck
Gluteus Stretch with ankle grab: https://youtu.be/EPQTAfkSZv4
Lying Glute Stretch (Figure 4 Stretch): https://youtu.be/_2Y_mUObrOg
Flowing Yoga for triathletes: https://youtu.be/gLo7i9jjujQ
Yoga Plank routine: https://youtu.be/zpOFR53TjiM
3. FLEXIBILITY: Kneeling Hip Flexor Stretch
Stretches: Hip flexors, glutes, and quads
Why: Keeping your hips open allows you to maximize your strength in full range of movement
1. From kneeling with left knee directly under hip, place the right foot in front of right hip.
2. Rest hands on knee or down to ground (wherever you feel is right for you).
3. Hold for 20-30 seconds before switching sides. If you are tight, repeat on both sides.
Alternatives: Hip Flexor Reach, Yoga Plank routine, Flowing Yoga for triathletes
Kneeling Hip Flexor Stretch
Hip Flexor Reach: https://youtu.be/CUE4ZyKd4ck
Flowing Yoga for triathletes: https://youtu.be/gLo7i9jjujQ
Yoga Plank routine: https://youtu.be/zpOFR53TjiM
4. FLEXIBILITY: Figure 4 Stretch
Stretches: Glutes and piriformis
Why: Mobilizes hip joints and eases stiffness in the back
1. Lie flat on the floor. Bend one knee and place opposite ankle on thigh of bent leg. Hold the bent leg with clasped hands behind the thigh and ease it to your chest
2. Hold for 20-30 seconds. Release and repeat on opposite side.
3. Repeat as required.
Alternatives: Gluteus Stretch with ankle grab, Lying Glute Stretch, Hip Flexor Reach, Yoga Plank routine, Flowing Yoga for triathletes
Lying Glute Stretch (Figure 4 Stretch)
Pigeon Pose: https://youtu.be/0_zPqA65Nok
Hip Flexor Reach: https://youtu.be/CUE4ZyKd4ck
Gluteus Stretch with ankle grab: https://youtu.be/EPQTAfkSZv4
Flowing Yoga for triathletes: https://youtu.be/gLo7i9jjujQ
Yoga Plank routine: https://youtu.be/zpOFR53TjiM
5. FLEXIBILITY: Hamstring
Stretches: Hamstrings
Why: Lets blood flow back whilst stretching your hamstrings. Tight hamstrings can lead to pressure on the lower back and restricted hip flexibility and range of motion.
1. Lie on the ground with your back flat and resting leg out flat.
2. Slide the foot of the stretching leg up until straight.
3. Keep your back neutral and relax. Hold for 30 – 40 seconds and then switch legs.
Alternatives: Hamstring Stretch with resistance, Standing Hamstring Stretch
Hips, Core, Hamstrings Stretch routine (to strengthen weak hips and hamstrings)
Lying Hamstring Stretch
Hamstring Stretch with resistance 1: https://youtu.be/4AX4tHfgn2w
Hamstring Stretch with resistance 2: https://youtu.be/Kf1KGaa36ss
Standing Hamstring Stretch: https://youtu.be/hZhXLmMEwzY
Hips, Core, Hamstrings Stretch routine: https://youtu.be/vR_4LpTUDjM
6. FLEXIBILTY: Chest Opener
Stretches: Chest
Why: Improves your flexibility and range of motion through your shoulder joint while improving posture.
1. Stand with your feet hip-width apart. Clasp your hands behind your back (or hold towel). 2. Squeeze your shoulder blades together.
3. Hold for 20-30 seconds. Rest and repeat as required.
Alternative: Quick Upper Body Stretch
Chest Stretch, Chest Opener
Quick Upper Body Stretch: https://youtu.be/X0_xPQT1DB4
Yoga Plank Routine: https://www.youtube.com/watch?v=zpOFR53TjiM&list=PL6TFXn8D1FXKVkN4cuovyptVseN1OndJz&index=96&t=219s
Flowing yoga for triathletes: https://www.youtube.com/watch?v=gLo7i9jjujQ&list=PL6TFXn8D1FXKVkN4cuovyptVseN1OndJz&index=119&t=7s
2. FLEXIBILITY: Pigeon Pose
Stretches: IT Band, glutes and hip flexors Why: Injury prevention and hip mobility
1. Start on hands and knees, bring your right knee forward and close to your right wrist, ankle near left hip.
2. Slide your left leg back, straighten knee and point toes, heel to ceiling.
3. Youcanstayherewithyourupperbodyuprightorexhaleandfoldforwardsoverthefront
leg.
4. Stay relaxed and hold pose for 30-40 seconds. Switch sides. Repeat as required.
Alternative: Gluteus Stretch with Ankle Grab, Lying Glute Stretch, hip flexor reach, Yoga Plank Routine, Flowing yoga for triathletes.
Pigeon Pose: https://www.youtube.com/watch?v=0_zPqA65Nok
Hip Flexor Reach:https: https://www.youtube.com/watch?v=CUE4ZyKd4ck
Gluteus Stretch with Ankle Grab: https://www.youtube.com/watch?v=EPQTAfkSZv4&list=PL6TFXn8D1FXKVkN4cuovyptVseN1OndJz&index=113&t=0s
Lying Glute Stretch (Figure 4 Stretch): https://www.youtube.com/watch?v=_2Y_mUObrOg
Yoga Plank Routine: https://www.youtube.com/watch?v=zpOFR53TjiM&list=PL6TFXn8D1FXKVkN4cuovyptVseN1OndJz&index=96&t=219s
Flowing yoga for triathletes: https://www.youtube.com/watch?v=gLo7i9jjujQ&list=PL6TFXn8D1FXKVkN4cuovyptVseN1OndJz&index=119&t=7s
3. FLEXIBILITY: Kneeling Hip Flexor Stretch
Stretches: Hip flexors, glutes and quads.
Why: Keeping your hips open allows you to maximize your strength in full range of movement. 1. From kneeling with left knee directly under hip place the right foot in front of right hip.
2. Rest hands on knee or down to ground, wherever you feel is right for you.
3. Hold for 20-30 seconds before switching sides. If you are tight repeat on both sides.
Alternative: Hip Flexor reach, Yoga Plank Routine, Flowing yoga for triathletes.
Kneeling Hip Flexor: https://www.youtube.com/watch?v=nWqiiIbwMuk
Hip Flexor Reach: https: https://www.youtube.com/watch?v=CUE4ZyKd4ck
Yoga Plank Routine: https://www.youtube.com/watch?v=zpOFR53TjiM&list=PL6TFXn8D1FXKVkN4cuovyptVseN1OndJz&index=96&t=219s
Flowing yoga for triathletes: https://www.youtube.com/watch?v=gLo7i9jjujQ&list=PL6TFXn8D1FXKVkN4cuovyptVseN1OndJz&index=119&t=7s
4. FLEXIBILITY: Figure 4 Stretch
Stretches: Glutes and piriformis.
Why: Mobilize hip joint, ease stiffness in the back
1. Lie flat on the floor. Bend one knee and place opposite ankle on thigh of bent leg. Hold the
bent leg with clasped hands behind the thigh and ease it to your chest.
2. Hold for 20-30 seconds. Release and repeat on opposite side.
3. Repeat as required.
Alternative: Gluteus Stretch with Ankle Grab, Lying Glute Stretch, hip flexor reach, Yoga Plank Routine, Flowing yoga for triathletes.
Lying Glute Stretch (Figure 4 Stretch): https://www.youtube.com/watch?v=_2Y_mUObrOg
Pigeon Pose: https://www.youtube.com/watch?v=0_zPqA65Nok
Hip Flexor Reach:https: https://www.youtube.com/watch?v=CUE4ZyKd4ck
Gluteus Stretch with Ankle Grab: https://www.youtube.com/watch?v=EPQTAfkSZv4&list=PL6TFXn8D1FXKVkN4cuovyptVseN1OndJz&index=113&t=0s
Yoga Plank Routine: https://www.youtube.com/watch?v=zpOFR53TjiM&list=PL6TFXn8D1FXKVkN4cuovyptVseN1OndJz&index=96&t=219s
Flowing yoga for triathletes: https://www.youtube.com/watch?v=gLo7i9jjujQ&list=PL6TFXn8D1FXKVkN4cuovyptVseN1OndJz&index=119&t=7s
5. FLEXIBILITY: Hamstring
Stretches: Hamstrings.
Why: Lets blood flow back whilst stretching your hamstrings. Tight hamstrings can lead to pressure on the lower back and restricted hip flexibility and range of motion.
1. Lie on the ground by open door, back flat and resting leg out flat.
2. Slide the foot of the stretching leg up the wall until straight.
3. Keep your back neutral and relax. Hold for 30 – 40 seconds, switch legs.
Alternative: Hamstring Stretch with Resistance, Standing Hamstring Stretch, (Hips , core, hamstrings, stretch Routine to strengthen week hips and hamstrings)
Lying Hamstring Stretch: https://www.youtube.com/watch?v=0UVdzuHDa8E
Hamstring Stretch with Resistance 1: https://www.youtube.com/watch?v=4AX4tHfgn2w&list=PL6TFXn8D1FXKVkN4cuovyptVseN1OndJz&index=38&t=0s
Hamstring Stretch with Resistance 2: https://www.youtube.com/watch?v=Kf1KGaa36ss&list=PL6TFXn8D1FXKVkN4cuovyptVseN1OndJz&index=37&t=0s
Standing Hamstring Stretch: https://www.youtube.com/watch?v=hZhXLmMEwzY
Hips , core, hamstrings, stretch: https://www.youtube.com/watch?v=vR_4LpTUDjM&list=PL6TFXn8D1FXKVkN4cuovyptVseN1OndJz&index=115&t=0s
6. FLEXIBILTY: Chest Opener
Stretches: Chest.
Why: Improve your flexibility and range of motion through your shoulder joint. Improve posture.
1. Stand, feet hip width. Clasp your hands behind your back (or hold towel). 2. Squeeze your shoulder blades together.
3. Hold for 20-30 seconds, rest and repeat as required.
Alternative: Quick stretch upper body triceps back,
Chest Stretch: https://www.youtube.com/watch?v=2vucygbJ8Aw
Quick stretch upper body triceps back: https://www.youtube.com/watch?v=X0_xPQT1DB4