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Building hip mobility will help you swim, bike, and run more efficiently and powerfully. Translation: Extra speed and endurance. Pair that with the strength-building 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.
The 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 1. (And be prepared for a world champion or two to lead you through the moves!)
Foam roll your lower legs, 1 minute on each side. Then move on to the backs 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 for 1 minute.
Do each exercise just using your bodyweight unless otherwise noted:
2 x 8 reps on each side:
Lateral lunge to balancing on a single leg
Lateral lunge to a chest twist
Transverse lunge with a reach to your knee
Single leg Superman
Counterbalance squat and reach (with moderate weight if you’d like)
Squat and row (with moderate weight if you’d like)
2×10 reps on each side:
2×8 reps on each side:
Goblet squat with rotation (with moderate weight if you’d like)
Box squat into shoulder press (with moderate weight if you’d like)
Low hamstring curl (using an exercise ball)
2×30 seconds on each side: