Quick Core & Calf Routine

Deep into an Iron distance race, a weak core can give way to poor form. Also, if you’ve ever done a hillier course or pushed your pace too quickly you’ll notice how sensitive your calf muscles can be. Here’s a quick routine you can do in about 10 minutes. Tack it on to the end of any of your workouts. Start with 2 sets and work your way up! Questions, just shoot lauren@basetrifitness.com a note!

2-4 sets of Forearm Plank hold as long as you can each time

2-4 sets of the Plank Progression (Plank, Single Knee Taps -20, Double Knee Taps-20)

2-4 sets of 15-20 reps Superman or Bird Dog (back extension)

2-4 sets of 15-20 reps Bicycles or Lower Abdominal ‘Swimmer’ Kicks

2-4 sets of 15-20 reps Eccentric Calf Raise (push up with both feet, lower down on one foot slowly)

2-4 sets of 15-20 reps Concentric Double Calf Raise (push up with both feet, come down with both feet)

2-4 sets of 10-15 reps Step Up to Calf Raise (step onto a curb, step, etc) push up onto working leg try to balance for a moment and return to starting position

Finish with your regular stretching routine :)


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