Day 2265：学习
There are six core exercises in this example of Eliud Kipchoge's strength workouts. In the order they appear in this video:
SINGLE LEG BRIDGE
The single leg bridge is a great exercise for building hip strength and glute activation. Due to the unilateral nature of the exercise, you'll also be building strength your core muscles as you work hard to control the position of your pelvis and lower back throughout the movement. Aim for 3 sets of 20 single leg bridges on each leg.
GLUTE KICK BACK
This is a classic glute activation exercise, and also teaches us to disassociate movement at the hip from the movement of the lumbar spine and pelvis. Focus on initiating the movement of your leg from your glutes, as you consciously squeeze your butt to lift your heel to the sky. As you do so, try to keep your low back as still as possible. Aim for 3 sets of 20 glute kick backs on each leg.
DEAD BUGS
This "dead bug" exercise is great for teaching extension control through your torso. As you extend the hip and reach the opposite arm overhead, you should not feel your lower back lift from the ground. Focus on keeping your core engaged throughout this exercise. Aim for 3 sets of 60 seconds alternating sides throughout the dead bug movement.
FIRE HYDRANTS
This resistance band "fire hydrant" exercise is great for strengthening your glutes and core. Just like the glute kick back exercise, you should aim to keep your torso still by engaging your core throughout the exercise, as you drive your knee out into resisted hip abduction using your glutes. Aim for 3 sets of 20 reps on each side.
OBLIQUE PRESSES
These isometric presses target your oblique abdominal muscles. Make sure you apply as much pressure as you can between the palm of your hand and the opposite knee. Aim for 3 sets of 20 alternating reps.
FRONT PLANK
Another classic core exercise to finish. This isometric hold is a great extension control exercise for your torso and core region. Focus on form rather than simply trying to hold the plank position as long as you can! Aim for 3 sets of 60 seconds in the plank position
