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Triathlete's Stamina Workout
Roller Triceps Dip
1. Sit on the floor with your legs outstretched, the foam roller behind you. Place both hands on the foam roller, with your fingers facing towards your buttocks, elbows bent. 2. Press through your legs and straighten your arms to lift your hips and shoulders. 3. Keeping your shoulders pressed down away from your ears, bend your elbows and dip your truck up and down. The foam roller should not move. Repeat fifteen times for two sets.
1. Sit with your legs parallel and stretched out in front of you. Place your hands behind you with your fingers pointed towards your hips. 2. Press up through your arms and lift your chest up, squeezing your glutes and lifting your hips while pressing your heels into the floor. Continue lifting your pelvis until your body forms a long line from your shoulders to your feet. 3. Without allowing your pelvis to drop, raise your left leg, straightened, in the air. 4. Slowly lower your leg to the floor and switch to the right leg. Repeat on other side.
1. Lie on your back with your legs raised at an angle between 45 and 90 degrees. 2. Inhale, reaching your arms toward the ceiling as you lift your head and shoulders off the mat. 3. Exhale, and while rolling through the spine, lift your rib cage off the mat to just before the sit bones. At the same time, slowerly lower your legs so that they are parallel to your arms. 4. Inhale, raising the arms overhead while maintaining a C curve in your back. Exhale, rolling down the spine by articulating one vertebra at a time. Return to the starting position.
1. Sit up tall near the front of a sturdy chair. Place your hands beside your hips, wrapping your fingers over the front edge of the chair. 2. Extend your legs in front of you slightly, and place your feet flat on the floor. 3. Scoot off the edge of the chair until your knees align directly above your feet and your torso will be able to clear the chair as you dip down. 4. Bending your elbows directly behind you without splaying them out to the sides, lower your torso until your elbows make a 90-degree angle. 5. Press into the chair, raising your body back to the starting position. Repeat fiftheen times for two sets.
Quadruped Leg Lift
1. Kneeling on all fours, connect with your abdominals by drawing your navel up towards your spine. 2. Slowly raise your right arm and extend your left leg, all while keeping your torso still. Extend your arm and leg until they are both parallel to the floor, creating one long tine with your body. Do not allow your pelvis to bend or rotate. 3. Bring your arm and leg back into the starting position.
1. Stand tall with your weight equally distributed between your feet. 2. Relaxing your neck, bend from your waist and bring your hands down towards the floor. Place them in front of your feet so that they are flat on the floor. 3. Walk your hands away from your feet until your body reaches a plank position, forming a straight line from your shoulders to your heels. 4. Keeping your arms straight, dip your shoulders three times while maintaining the plank position. 5. Walk your hands back to your feet, and return to an upright position. Repeat then times at a rapid pace.
1. Stand with your feet together and your arms hanging at your sides. 2. Exhale, and carefully step back with your right leg, keeping it in line with your hips as you step back. The ball of your left foot should be in contact with the floor as you do the motion. 3. Slowly slide your right foot farther back while bending your left knee, stacking it directly above your ankle. 4. Position your palms or fingers on the floor on either side of your left leg, and slowly press your palms or fingers against the floor to enhance the placement of your upper body and your head. 5. Lift your head and gaze straight forwards while leaning your upper body forwards and carefully rolling your shoulders down and backwards. 6. Press the ball of your right foot gradually into the floor, contract your thigh muscles, and press up to keep your left leg straight. 7. Hold for 5 seconds. Slowly return to the starting position, and then repeat on the other side.
1. From a standing position, walk your hands out until they are directly beneath your shoulders in a high plank position. 2. Inhale, and set your body by drawing your abdominals to your spine. Squeeze your buttocks and legs together and stretch out of your heels, bringing your body into a straight line. 3. Exhale and inhale as you bend your elbows and lower your body towards the floor. 4. Push upwards to return to plank position. Keep your elbows close to your body. Repeat.
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