New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.
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. Â
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!)Â
Warm Up
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.
Main Set
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
1×15 reps:
Counterbalance squat and reach (with moderate weight if you’d like)
2×15 reps:
Squat and row (with moderate weight if you’d like)
2×10 reps on each side:
Lateral gliding
2×8 reps on each side:
Goblet squat with rotation (with moderate weight if you’d like)
2×15 reps:
Box squat into shoulder press (with moderate weight if you’d like)
3×8 reps:
Low hamstring curl (using an exercise ball)
2×30 seconds on each side:
Side plank