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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