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It takes more than just talent and good swim/bike/run workouts to make a world champion. We get a rare look at one of Holly Lawrence’s favorite strength workouts—a routine that has kept her injury-free and strong enough to win almost every 70.3 event she’s entered in the past two years. It’s important to note that Lawrence’s warmup/mobility routine is actually much longer than the lift itself. This is crucial for long-course triathletes who can become too adapted to only the specific movements of swimming, biking and running. Do this routine once per week to begin, then work up to twice per week for best results.
Pick up the September issue of Triathlete right now to read a complete feature on the Lawrence’s journey to world champion.
Lying Hip Flexion x 5 reps x 3 breaths
Deadbugs with Roller x 5 reaches each way
Back Against Wall Clam Shells x 5 reps with 5 seconds holds each side
Quadruped Hip Extension On Elbows (Donkey Kicks) x 12 each side
Monster Walks with Band Around feet x 10 reps each sideways, forwards and backwards