Key Core Dryland Exercises

KEY CORE EXERCISES FOR TRIATHLETES & SWIMMERS:

  1. Plank
  • One line from head through heels
  • Keep butt down!
  • Hold for 0:30 – 2:00

Option: On elbows instead of hands.

 

  1. Hip Bridge (double or single leg)
  • One line from head through knees
  • Hold for 0:30 – 2:00

Options:

  • One-legged! Raise one foot up so it’s pointing to ceiling.
  • Resistance band around thighs just above knees

 

  1. Flutter kicks
  • Alternate legs, but they never touch the ground! “Kick” from the hips, not knees.
  • Perform for 0:30 – 2:00

Options:

  • Raise or lower height of your feet to make it easier or harder.

 

  1. Banded Squats (with or without weight)
  • Keep head up and back straight up.
  • Don’t BEND forward into the squat.
  • Go full Range of Motion!
  • Perform for 0:30 – 2:00

Options:

  • Do in front of a bench and touch your tush to the bench on each rep.
  • Add weight with a kettle bell or dumbell

 

  1. Plank + Leg Raise
  • One line from head through heel. Leg lift is NOT high, or you will pull your butt up. Keep butt down!!!
  • Perform for 0:30 – 2:00

Options:

  • On hands or on elbows
  • Add resistance band around shins

 

  1. Rotator Cuff Rotation with Band

EXTERNAL ROTATION

Setup

  • Begin in a standing upright position with your elbow bent at 90 degrees and a towel roll tucked under your arm, holding a resistance band. The anchor point should be on the side furthest away from your bent arm.

B. Movement

  • Slowly rotate your arm out to the side.

Tip

  • Make sure to keep your hips and shoulders facing forward and maintain a gentle chin tuck throughout the exercise.

INTERNAL ROTATION

Setup

  • Begin in a standing upright position with your elbow bent at 90 degrees and a towel roll tucked under your arm, holding a resistance band. The anchor point should be on the side closest to your bent arm.

Movement

  • Slowly rotate your arm inward.

Tip

  • Make sure to keep your hips and shoulders facing forward and maintain a gentle chin tuck throughout the exercise.

 

 

  1. Bird Dogs
  • One line from head through heel.
  • HOLD each bird dog for 2-5 seconds.
  • Alternate legs.
  • Perform for 20-40 total repetitions.

Options:

  • Add a crunch before setting hand/knee back down (pull knee to elbow to crunch)