The third 30-minute strength workout in our four-part series from Coach Erin Carson adds some intensity to build a solid foundation for a healthy, fast season.

Building hip mobility will help you swim, bike, and run more efficiently and powerfully. Translation: Extra speed and endurance. After two sessions of establishing correct movement patterns, it’s time to add some intensity to make you even stronger and more fatigue-proof.

The 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 3. (And be prepared for a world champion or two to lead you through the moves!) 

Warm Up

Foam roll as needed

2×10 on each side
Wobble board knee drives
Wobble board dorsiflection

Main Set

Do each exercise just using your bodyweight unless otherwise noted:

1 x 10 reps on each side:
High knee hip openers
High knee hip openers with a twist
High knee hip openers with hands overhead

2×10 reps on each side:
Back lunge, knee on the ground, hands on hips
Back lunge, knee on the ground, arms straight out, then to the side of the stationary leg

2×10 reps on each leg:
Single leg, double arm bentover row (with moderate weight if you’d like)

2×5-10 reps:
Hanging knee raises

3×8 reps on each side:
Goblet squat (with moderate to heavy weight if you’d like)

3×8 reps:
Double arm lat pulldown (with moderate to heavy weight if you’d like)

2×10 reps on each side:
Lateral lunge with single-arm overhead press (with moderate weight if you’d like)

2×10 reps on each side:
On your knees, with moderate weight in each hand, alternate a bicep curl to overhead press on the left side, then right side until you reach 10 on each side.

2×10 reps on each side:
High plank (on palms), alternate leg raises on each side