Core/Pre-Hab Videos
The core is the group of trunk and hip muscles surrounding the spine, abdominals, and hips. They spare the spine from excessive load, and are essential for the safe and sustainable load transfer between the upper- and lower-body.
Pre-Hab exercises aim to allow the body full range-of-motion along the kinetic chain. Such range-of-motion is essential in helping the athlete to stave off muscular and other soft-tissue tweaks and injuries.
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Eccentric Calf Raises
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The Eccentric Calf Raise works to strengthen the muscles of the calf, key for push-off and drive, on the run, and extension through the full pedal-stroke, on the bike. The Eccentric Calf Raise is also a key component of the treatment for, and avoidance of, Achilles Tendonitis, Plantar Fascitis, and other strains in the calf.
This exercise targets the following muscle groups:
- Gastrocnemius
- Soleus
Front and Side Planks
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The purpose of Front and Side Planks are to help form and body position in all three disciplines by strengthening the core.
This exercise targets the following muscle groups:
- Obliques
- Hips
- Gluteus Medius
- Gluteus Maximus
- Back
- Neck
- Deltoids
Hip Flexor Stretch
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The purpose of the Hip Flexor Stretch with Band is to promote mobility in the hip flexor area.
This exercise targets the following muscle groups:
- Psoas
- Iliacus
Hip Hike
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The purpose of the Hip Hike is the strengthen the hips and pelvis.
This exercise targets the following muscle groups:
- Glutes
- Psoas
- Erector Spinae
- Piriformis
- Adductors
Inverse Toe Raise
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The purpose of the Inverse Toe Raise is to strengthen feet and improve balance.
This exercise targets the following muscle group:
- Tibialis Anterior
Monster Walk
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The purpose of the Monster Walk is to strengthen the hips and glutes.
This exercise targets the following muscle groups:
- Gluteus Medius
- Gluteus Maximus
Pushup
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The purpose of the Push Up is for upper body strength.
This exercise targets the following muscle groups:
- Pectoralis Major
- Triceps Brachii
Rotisserie Chicken
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The purpose of the Rotisserie Chicken is for hip mobility and strength.
This exercise targets the following muscle groups:
- Hamstrings
- Hips
Bicycle Crunch
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The purpose of the Bicyle Crunch is to build core strength.
This exercise targets the following muscle groups:
- Rectus Abdominis
- External Obliques
- Hips
Superman
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The purpose of the Superman exercise is to build core strength and improve flexibility in th erector spinae.
This exercise targets the following muscle groups:
- Lower Back
- Core
- Glutes
Back Extension
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The purpose of Back Extensions is to build stability and strength in the erector spinae muscles.
This exercise targets the following muscle groups:
- Erector Spinae
- Trapezes
- Rear Deltoids
Single Joint Hip Flexor Stretch
Watch the Video - HERE
The purpose of the Single Joint Hip Flexor Stretch is to relieve any tightness in the hip flexors.
This stretch targets the following muscle groups:
- Iliacus
- Psoas Major
- Rectus Remoris
- Sartorius.