Day 17: Core of the Matter

Reverse Plank

Reverse Plank

In simple terms, core training refers to conditioning the large and small muscles of your abdominals, hips and back.

These muscles need to be strong as well as flexible. When your torso muscles are strong, they stabilize your spine so your legs and arms can move with speed, power and agility.

As you move, there should be a team of multiple muscles contributing to the effort instead of a few large muscles doing all the work. Training your body to move this way will help make you less susceptible to injuries and your overall movements will become much more efficient.

When you’re doing your core exercises today, focus on drawing your navel in towards your spine and avoid letting your back sag in. Engage your “core” to maintain a straight back. Notice how your chest, shoulders and arms get a much better workout.

As you move, there should be a team of multiple muscles contributing to the effort instead of a few large muscles doing all the work. Training your body to move this way will help make you less susceptible to injuries and your overall movements will become much more efficient.

Day 17 exercises: 3 sets of 10

***Click here for “How To” Videos***

  • Standing Core Stabilization
  • Overhead Dumbbell Side Bend
  • Triangle Press
  • Medicine Ball Side Throw
  • Kettle Ball Windmill
  • Reverse Plank – :45

Bonus: No Bonus today. Rest up, eat good, and run through our 7 Key Stretches for Runners or this month’s Yoga for Runners routine before this weekend’s long run.

What do you eat before your long run? Carbs are the name of the game today..but don’t overdo it. Eat at early dinner, get in some good carbs, a little protein, and call it a night. With the heat of the summer upon us…it’s very important to get out early and log those miles before the sun is high.

Let us know what’s on your schedule this weekend so we can cheer you on! Have a fabulous Friday Core Crew!

Fabulous Friday

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