Lockdown Workout 18
Week 18’s workout
Glute Bridge
Lying Leg Abduction
Oblique Side Raises
Banded Clams
Banded Oblique Twists
Banded Supermans
Banded Kneeling Knee Abduction
REPS AND SETS
3-4 sets
10-12 reps
60 - 90-seconds rest depending on the reps completed and the intensity of the sets.
Workout description
Here is another workout that looks at strengthening your overall core, including your abdominals, obliques, lower back and your hips. Including exercises that target the hips and glutes are essential for injury prevention as weak glutes and hips are the cause of a myriad of running and cycling related injuries. Weak, under-conditioned glutes will cause imbalances at the hips, destabilising the pelvis and placing excessive stress on your lower back as it tries to compensate.
Research has indicated that having direct imbalances of your hip abductors will greatly increase the likelihood of picking up an injury to the weaker side. Also, having weaker hip external rotators (from your gluteus medius) will highly increase the likelihood of placing more stress through the IT-band and picking up an injury. Hence the necessity to include strength sessions like this to your weekly training to protect yourself and build a stronger more resilient core.
Complete this session either as a run through or a circuit. Complete three to four sets, with 10-12 reps per set. Remember to actively engage the glutes as much as possible throughout each rep, squeezing at the top of each hold.
Give it a go and tell us how you get on.