Ryan Sonnenburg, a certified personal trainer at Life Time Fitness, suggests these simple sport-specific workouts to keep you in the game. Try to do the exercises at least twice a week. Repeat each exercise the recommended number of times, if possible, then move to the next exercise. Rest for 60 seconds, then start over again. Try to work through the list of exercises three times.FOR CYCLISTS AND RUNNERS
1. Lateral tube step
Goal: Activate the glutes and abductors.
• Begin with an exercise band placed around and under feet, toes pointed forward and feet hip-width apart, with a slight bend in the knees. Standing straight and holding the band's handles waist-high, make a slow, controlled lateral step to the left. Repeat to the left for 15 steps. Then, repeat 15 steps to the right. One set.
2. Romanian deadlift
Goal: Strengthening hamstrings and glutes.
• Hold barbell in front, feet shoulder-width apart and pointing straight ahead, knees slightly bent. Guide the barbell to the floor along your legs, hinging at the waist and slightly bending at knees. Don't round your back. Now return to the starting position while keeping shoulders set back and together, engaging the glutes and slightly straightening your legs. (Note: Start with light weight or barbell alone and increase accordingly.) One set.
3. Plank
Goal: Stabilizing the core muscles.
• Kneel on a mat on all fours. Align your elbows directly beneath your shoulders, with your palms facing down. Align your lower body in pushup position. Hold this position while keeping your shoulder blades stable. Draw in your belly button throughout the plank to activate your abdominals and prevent arching of your lower back. Hold 30 to 60 seconds. One set.
