Sundays are long run days for myself. Ken and Gus joined me this morning for a very cold yet great long run. I planned out a very, very hilly course because in December, it's about building base and strength. In addition to the long run, here is the days challenge:
Ball Roll Outs - kneel down in front of a physioball. place your hands in a prayer position and low on the ball that is front of you. Then, slowly roll the ball out by extending from your hips and torso until your body is straight and your arms are straight and out in front of you with your upper arms resting on the ball. Remember those old wheels that jack lalane used and would roll out then return back? Mimic this but with the physioball. Keep your knees on the floor. If you are doing this right, you will really feel it in your abdominals and your low back even. Just try it - even if you are doing it all wrong, you will still be doing something that I'm sure you'll benefit from.
One Leg Roman Dead Lift - standing straight and holding dumbells in each hand, bend at the waist while simultaneously lifting one leg, keeping it straight at the knee, and lower the dumbells in front of you as though you are lowering them with straight arms to the floor. Stop when your leg behind and your torso are parallel to the floor. You are balancing on one leg. Then return slowly to the starting position, then do the same exact movement again but lift the other leg this time. This equals one rep.
Perform 4 sets X 15 reps of each exercise.
Yes, I know I need to get some pictures of these exercises posted.