Baldwin Athletic Performance

Hour ride on the trainer today. Gotta get used to some time in the saddle for RAGBRAI this summer. Also is in full swing with biking and running but swimming is falling behind 😞 @ Austin, Texas

First day of training in the books 🚴‍♂️ ...cut a little short by a storm sad. Time to start picking up the mileage!! @ The Veloway

Last weekend Emilee and I ran the Silo District Half Marathon in Waco, TX. Em went from not running to finishing a half marathon in 4 months and she did a great job. She ran basically the whole way and Em didn’t get any of the pain she was getting when we first started training!
It was nice to change things up the last few months and focus more on running 🏃🏻‍♂️ and mobility work and less on the strength training🏋🏻‍♂️. The running was terrible at first but by the end it got to the point where I looked forward to the runs each week!
Now it is time to find a new way to challenge myself....I’m thinking either spartan race or triathlon! Who’s in with me?! 💪 @ Magnolia Market

Bird Dogs

The bird dog should be a staple in anybody’s training program. This exercise is from Stuart McGill, one of the world renowned researchers on the spine and back pain.

They are a great core workout while also developing dynamic control of the lumbopelvic hip complex (hips and low back).

To perform these, get on all 4s with the hips directly over the knees and the shoulders directly over the hands. Find a neutral spine position and brace your core. Lift your right hand and left knee off the ground and extend them out, paying careful attention not to more your low back out of that neutral position. Hold this for 5-8 seconds and then return to the start position without letting the limbs touch the ground. Complete 8 reps and then switch sides.

For an added challenge, place a lacrosse ball on your low back and don’t let it fall off or roll around during the movement.

The attention is in the details for this exercise. Don’t fly through the reps as fast as you can. Focus on minimal movement throughout the hips and back and don’t try to extend to far. Try to make a straight lie from finger tips to heel.

Try to do 1 set every day and practice controlling the hips and back in that neutral position.

@ Austin, Texas