Day 11: Base Building Strength Workout for Triathletes

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Working on the almighty hip hinge will help you swim, bike, and run more efficiently and powerfully–and stay comfy in the aero position longer. Translation: Extra speed, endurance, and happiness. Pair that with the moves in this 30-minute base building strength workout, and you’ll be on your way to setting an excellent foundation for a healthy, fast year.  

Base Building Strength Workout

Watch videos of each element of this workout–for free!–on Carson’s app here. Download, login, go to Programs → Triathlete 30-Day Strength → Week/Workout 2. (And be prepared for a world champion or two to lead you through the moves!) 

Warm Up

Foam roll your lower legs, 1 minute on each side. Then move on to the fronts of your hips, for 1 minute on each side. And roll out the middle of your back from your neck to the bottom of your ribs by toggling back and forth like a windshield wiper on the roller for 1 minute.

Main Set

Do each exercise just using your bodyweight unless otherwise noted:

2×10 reps:
Double leg bridge

2x on each side:
Single leg bridge, flex and extend your raised foot 20x

1×10 reps on each side:
Lateral glide (with moderate weight if you’d like)

2×10 reps on each side:
Lateral step with a stretch band around ankles 

2×15 reps on each side:
Single-arm step and row

2×15 reps on each side:
Single leg Romanian dead lift (with moderate weight if you’d like)

1×15 reps on each side:
Single arm squat press (with moderate weight if you’d like)

2×10 reps on each side:
Lateral lunge and reach (with moderate weight if you’d like)

2×15 reps on each side:
Single arm bent over row (with moderate weight if you’d like)

1×10 reps on each side:
High plank (on hands not forearms), twist and reach arm toward sky, repeat on other side

1×10 reps on each side:
Low plank (on forearms), reach forward with one arm, then the other