The first track day of the 2019 season went off with great success! How was the day after? Are your legs sore? How about your back or your neck? Arms? I know I’m sore in some expected and unexpected places. Learning from this soreness let’s take another look at some more exercises that might help us get through your next track day and the day(s) after.
This time I am going to show you new core exercises, different legs exercises and now add some upper back/neck exercises to help you keep your eyes up the racetrack while holding your 100mph tuck.
Lower Body Muscular Endurance:
Although the Duck Walk was great we are going to get a little lower for that aggressive body position.
The Deep Squat Hold:
Lower Body Mobility:
Core Strength / Mobility
Front Plank and Reach:
Warm-up – Walk or climb stairs for 3 minutes
Circuit 1 – 3x
Circuit 2 – 3x
Cool Down – Butterfly stretch x 60 seconds
Attempt 3 rounds of each circuit each workout. If you don’t have time for all of it in one day then do Circuit 1 one day and Circuit 2 another day. This will take longer than the first two workouts so take your time the first time through and gets a sense of how your body responds to the exercise combinations.
Give it a shot and let us know if it helps with the next track day.
Jonathan Dame, B.S. NSCA CSCS
Dartmouth College Athletics