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You are only as strong as your weakest part! My weakest part is my right hip. Last week we stretched it. This week we will strengthen it. I was excited to see that the subject for this week’s Take it And Run Thursday would be 6 1/2 Minute Strength routines, because I’ve been researching strength exercises, and this is my chance to create a mini-workout that I can do just about anywhere.

The first three exercises are from Hip Training Programs for Endurance Athletes

Side lying hip abduction (3 sets of 10)

While lying on one side, raise the top leg six to eight inches. Often this exercise is performed incorrectly with a substitution pattern created by stronger anterior hip muscles. To correct for any form deviations, lie on the ground with your back against a wall. Now when you raise your leg maintain your heel against the wall. As able, add ankle weights to further develop strength.

I have problems with tightness in my hips that makes this exercise extremely painful if I don’t stop and stretch between sets, but I am making progress

Prone hip extension exercise (3 sets of 10)

Assume a prone position and bend one leg to 90 degrees of flexion. Lift the thigh off of the surface two to four inches, lifting from your hip and avoiding spine extension.

Single leg balance with one arm row (3 sets of 10)

While balancing on one leg, perform a one-arm row using a cable or band on the opposite side. The key to this exercise is to maintain optimal hip-knee-ankle alignment as you perform the row against the resistance provide by either a pulley or exercise band.

Bridge - I do 3 sets of 10, holding for a 2 count. Then I rest for a moment and hold the bridge for 2 minutes.

Plank - 90 - 120 seconds

I didn’t time the overall workout, but it should be close to 6 1/2 minutes unless you go crazy and hold that plank too long!

This entry was posted on Wednesday, February 18th, 2009 at 10:29 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response. Pinging is currently not allowed.