Key Core Dryland Exercises
KEY CORE EXERCISES FOR TRIATHLETES & SWIMMERS:
- One line from head through heels
- Keep butt down!
- Hold for 0:30 – 2:00
Option: On elbows instead of hands.
- 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
- 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.
- 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
- 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
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.
- 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)