Sage's Core & Hip Stability Routine

Workout - Sage's Core & Hip Stability Routine

• 2min @ 10'00''/km
• 2 lots of:
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
• 2min @ 10'00''/km

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Here’s what you need to know from 7‑Minute Abs! Bringing Back My Left Glute Episode 5 by Vo2maxProductions. This breakdown will help you get started with the workout today. For the full picture, watch the complete video.

Key Points

• Work through a brief, efficient core routine targeting your deep transverse abdominis, hip flexors, glutes, and pelvic floor.
• Practice a posterior pelvic tilt along with a forward lean originating from your ankles to refine your running form and reduce strain on your lower back and hip flexors.
• On icy or snowy terrain, dial back your pace (roughly 1 min/mi slower than normal) and add traction devices like metal spikes.
• Aim for 90+ weekly miles (≈144 km) during winter—though keep the intensity low and prioritize stability work.

Workout Example

1. Leg‑Elevated Core Hold – Sit with legs at ~90°, press your belly button toward the floor, breathe out forcefully, and draw your adductors together (knees squeezed) for 5‑10 seconds. Do 6 repetitions.
2. Knee‑Out Abductor Press – Wrap a light belt or band around your knees and push outward to activate the abductors for 5‑10 seconds; complete 6 repetitions.
3. Cycle through both moves for around 5 minutes of core conditioning, scattered throughout your training sessions.

Additional Tips

• Maintain a posterior pelvic tilt while keeping a slight forward angle from the ankles—not the waist.
• Build hip-flexor mobility and strengthen your glutes and hamstrings to ward off anterior pelvic tilt.
• On slippery surfaces, consider adding small metal screws to the toe and heel sections of your shoes for grip (take precautions).
• Run at an easier, slower tempo (about 1 min per mile below your normal pace) for safety when conditions are treacherous.

Closing Note Test out this short core circuit and adjust the duration or number of reps based on what works for your training speed in the Pacing app. Stay healthy, stay mindful, and continue forward! 🚀

References

• 7-Minute Abs! Bringing Back My Left Glute Episode 5) Sage Canaday Running - YouTube (YouTube Video)