Pelvic Power

3 quick exercises that you can do everyday to build up power and activation of the muscles surrounding the pelvis, which in turn results in a better running efficiency.

Normally I give 15reps by 3 sets.

1) Clam Shells. This activates the glute and external rotators.

2) Reverse Clam Shells. It works the opposite to the Clam Shells. You can feel the burn in the TFL and hip flexors to a certain degree

3) Lat Leg Raise. To perform this, it should be a lateral and slightly posterior to really work the muscles intended.

To progress from these, add a resistance band at the knee (for clam shell) or ankles for reverse clam shell.

Ciaran O Lionaird #GluteOClock

As he uses #CoreOClock on twitter, Ciaran is also putting in #GluteOClock into his 24hours while up at altitude in Flagstaff with OTC.

#BeastMode
Ev