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Triathlete's Balancing Workout
1. Stand straight, holding a weighted medicine ball or dumbbell in front of your torso. 2. Shift your weight to your left foot, and bend your right knee, lifting your right foot towards your buttocks. Bend your elbows and draw the weight towards the outside of your right ear. 3. Maintaining a neutral spine, bend at your hips and knee. Lower your torso towards your left side, bringing the weight towards your left ankle. 4. Press into your left leg and straighten your knee and torso, returning to the starting position.
1. Lie prone on the floor with your legs hip-width apart. Stretch your arms beside your ears on the floor. Engage your pelvic, and draw your navel into your spine. 2. Extend through your upper back as you lift your left arm and right leg simultaneously. Lift your head and shoulders off the floor. 3. Lower your arm and leg to the starting position, maintaining a stretch in your limbs throughout. 4. Extend your right arm and left leg off the floor, lengthening and lifting your head and shoulders. 5. Elongate your limbs as you return to the starting position.
1. Stand with both feet equally balanced on the floor, your shoulders relaxed but retracted back. Shift your weight onto your right foot. 2. Raise your left leg towards your chest by bending your left knee. Grasp your toes with your left hand. Rest your right hand on your right hip. 3. Extend your left leg, straightening it while pulling your foot inward as your extended leg moves to come in line with your torso. 4. Gaze at a single spot on the floor about a body's length in front of you. Flex your foot so that your toes curl back towards you. Hold for 5 seconds. 5. Lower your foot to the floor, and repeat five times on each side.
Chest and Front Deltoids Stretch
1. Stand straight with your arms behind your back and your hands clasped together. 2. Pinch your shoulder blades together as you reach and lift your arms away from your body, making sure to keep your elbows straight. 3. Hold for 15 seconds before returning your arms to the starting position. Repeat.
1. Stand with your feet planted well beyond shoulder width apart, so that you are in a straddle position. Bend your knees. 2. Place both hands on your left knee, keeping your spine in neutral position and your shoulders slightly forwards. 3. Keeping your torso in the same position and your hips behind your heels, shift your weight to the left, bending your left knee while extending your right leg. Hold for 10 seconds and repeat on other side.
1. Kneel on the floor with the roller placed crosswise in front of you. Place your hands on the roller with your fingers pointed away from you. 2. Press into a plank position, lifting your knees and straightening your legs. 3. Keep your hips level with your shoulders, and without allowing your shoulders to sink, bend your elbows and lower your chest to the roller. Avoid any roller movement throughout the motion. 4. Return to the starting position by pressing upwards, straightening your elbows, and maintaining a straight spine. Repeat.
1. Lie on your back with the roller placed lengthwise under your spine, your buttocks and shoulders resting on the roller. Place your forearms on the floor on either side of the roller to balance yourself. 2. Draw your knees up to a tabletop position, forming a 90-degree angle between your hips, thighs, and calves. 3. Keeping your back flat, lift your head, neck, and shoulders off the roller. Straighten your right leg and pull your left knee in towards your chest, keeping your head, neck, and shoulders lifted. 4. Switch legs while maintaining your balance, imitating the pedalling of a bike. Repeat fifteen times on each leg.
Plank Knee Pull-In
1. Start in plank position, with your shoulders directly over your hands, your torso straight and your weight distributed evenly between your arms and legs. 2. Draw your left knee into your chest, flexing the foot while rocking your body forwards over your hands. You should come up on the toes of your right foot. 3. Extend your left knee backwards, rocking the body back, and shifting your weight onto your heel. With your head in between your hands, straighten your right leg and lift it towards the ceiling. Repeat.
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