1. planks. they rule. side planks, too.
2. Oblique crunches with dumbbells. Holy side hurts so good.
3. The teaser. Nothin' funny bout that.
4. good ole fashioned sit ups. Works the entire abdomidible section and other such goodies.
5. Pilates single leg lowering crunches (yeah I just made that name up).
I also am decent about upper body strength training....usually while
Cause I got junk.....well, ya know.
Seriously, though. I've always relied on lunges and squats, but I know that runners tend to be weaker in the hips...which can help cause ITBS. (Well, that and the uber cambered roads of Wayne County, but lets focus on what we can change, yes?)
So today I added to my arsenal some Lower Body goodness!! I warmed up with a nice tempo bike ride, then got to work. We lunged. We squatted. We dead lifted with my 40 pound she beast dumbbell. Then, we got down to runner specifics:
1. single legged squats: 20 each side
2. single legged squats on the bosu (oooh killer!) 20 each side
3. Adductor work (inner thigh lifts with ankle weights) 50 each side
4. Abductor work (outer thigh lifts with ankle weights) 50 each side
6. Outer thigh lifts on all fours
Lather, rinse, repeat. Hey, thats how we do? How do you keep your guns (and other 2000 parts) in fightin' shape?