DecOS Week 11 Core and Swim Prep
Week 11 - suhwheat. 3 more weeks and you are on your way to the next phase of your training. Lets finish off your OS with some strong core work. You are now entering the:
The Advanced Phase -- Weeks 11 thru 14
- Consolidating and continuing to build on the gains you've made in the early weeks of this program
- Introducing exercises to strengthen the lower back, with the intent of helping to improve your ability to sustain an aerodynamic position on the bike for hours and hours.
| 1 x Bridges 1 x Leg Lift Plank 1 x Single Leg Side Plank 1 x Leg Lift Plank 1 x Single Leg Side Plank
1 x Lying Superman | 1 x Catch 1 x Catch, with Finish 1 x Catch 1 x Catch, with Finish | 1 x Standard 1 x Military 1 x Standard Decline 1 x Standard | Introducing exercises to target the lower back. Very good idea to work in 5-10' of stretching at the end of this routine. |
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