Athlete to Triathlete: The Ultimate Triathlon Training Plan for Sprint and Olympic Races burst: 12-Week Training Plans by Marni Sumbal MS RD CSSD LD/N

Author:Marni Sumbal MS RD CSSD LD/N [Sumbal MS RD CSSD LD/N, Marni]
Language: eng
Format: azw3, epub
Publisher: Rockridge Press
Published: 2020-01-14T00:00:00+00:00

Butt Kicks

Targets: hamstrings, quadriceps, glutes, hip flexors

1.Stand tall with your feet shoulder-width apart and arms bent by your sides.

2.Bend your left knee, kicking your left foot back and up toward your glutes.

3.As you return your left foot to the ground, simultaneously flex your right knee and kick your right foot back toward your glutes.

4.Continue switching sides, allowing your arms to swing back and forth as though you were jogging, keeping your knees slightly bent.

5.Gradually increase speed as you build confidence. The faster you move, the more you will work your fast-twitch muscle fibers.

6.Perform sets of 10–20 seconds in duration, resting between sets.

Tip: When you bring your heel up, don’t swing it to the side. Make sure your heel goes straight to your glute. When you begin to speed up the move, you are likely to get sloppy. Start slowly as the movement requires coordination.

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