Monday, February 21, 2011

The “Cotter Special”

It’s is day 4 of the FOCUS CHALLENGE and I am seeing lots of good feedback from others. Impressive! It makes me smile. In fact, it makes my DAY!

Kristina is focusing on 3 things right now, check it out HERE!
Kath is staying focused despite her minor set back. Look HERE!
“S” is just way cool and I love her vision. See for yourself HERE!
And Bre, well she’s just full of amazing inspiration. Go cheer her on HERE!

So where does that put me? Well…..still trying to FOCUS and NOT GET AHEAD OF MYSELF.

Here’s the story. Bare with me for a moment……..

Since I was feeling “almost” injured and needing to Switch my focus on recovery, the hubs was faced with a lot of Jibber Jabber Injury Prevention talk from me! I went round and round in circles talking to him about what he thought I should do. Poor guy! But being the awesome hubs he is, he didn’t know say a word. Instead, he called his Sports Massage therapist and got me in. He said I needed the “COTTER SPECIAL.” What the heck is that” I asked. Well, I was about to find out.

Ron, from Athletic Tune Up, kindly adjusted his schedule so he could meet with me.
untitled
Yes, the butt he has is the HUBS butt. haha!

I got there an immediately plopped myself and on the table. The hubs then uttered those words, “she needs the Cotter Special.” And then it began……pushing, pulling, adjusting, tweaking, and more. WHOA! About an hour later, I was spent,  but you know what? My hip and quads felt A TON BETTER!
So being that I was still in my recovery focus mindset, I just had to ask…… “okay Ron, so how did I get to this point and how do I prevent it from becoming an injury?” His response kinda blew be away. He informed me that my glutes were too week and therefore threw off my alignment while running. SAY WHAT? But I strength train 2-3x a week, how is that possible? The increase in training (cycling, running, etc.) can wear and tear on those muscles, therefore I really need to isolate glute and core work. DUH!! Again, more FOCUS on those muscles. Are we seeing a FOCUS theme here or what? sheesh!!

So, lets talk booty. How to strengthen it and more.

Here’s a little exert from TOTAL WELLNESS consulting that really explains it all.

Running is a sport which places tremendous demands on the body.  Many runners eventually, after running hundreds or thousands of kilometres, begin to exhibit wear and tear injuries related to weak core and gluteal muscles.  These injuries include but are not limited to low back pain, patellafemoral sydrome, wear and tear of the meniscus (in the knee), and shin splints.  Fortunately, many running injuries can be prevented and/or alleviated by following a proper strength and conditioning program that focuses on strengthening the core and gluteal muscles.

Many core stability programs tend to focus on the trunk muscles (transversus, multifidus, obliques and paraspinals); however, the gluteal muscles are also very important for core stability and preventing low back pain. The gluteals are a group of muscles that make up the bum area, called the gluteus maximus (image on the left), medius (image to the right below) and minimus (image to the left below). In anatomical terms the gluteus maximus is a hip extensor muscle (pulling the leg back) and the medius and minimus are hip abductor muscles (pulling the leg up to the side). However, for the purposes of injury prevention and improving stability, the function of the gluteals is to stabilise the pelvis and trunk and not to move the legs
Stabilisers and Mobilisers (picture source)
untitled1untitled2untitled3

Here’s how you know your glutes are weak, you reach down in a single let squat and you knee turns in like the picture on the left. You want it took look like the picture on the right.
OLYMPUS DIGITAL CAMERA         OLYMPUS DIGITAL CAMERA
And yes, that was my good leg that is pictured doing it right! hehe.

Now what? What FUNCTIONAL exercises can I do so build a better Core/Glute? Total Wellness has some great tips.

The Bridge (thanks to my YOGA, I will get this).- Video source here
This is a static exercise where the gluteus maximus must work to support the back. Start with 10 x 10 seconds, building up to 2 x 60 seconds. Keep the pelvis level and the lower abdominals drawn in. If you feel a strong contraction in the hamstrings or the lower back is straining, then you are not using your glutes strongly enough. Focus on squeezing your bum cheeks together to ensure they do the work.

The Wood Chop (video source here)
This is a dynamic exercise where the gluteals must work to extend the trunk from a flexed position.   Begin with 2-3 sets of 10 reps building up to 20 reps.


The Hip Hiker (video source here)
This exercise involves recruiting the gluteals to maintain a level pelvic tilt.Stand on one leg, bending the free-leg knee slightly so it does not drag on the floor. Stand up with good posture, head looking forward into a mirror.  Tilt the pelvis so the free side drops down. Your stance-leg knee should not have moved nor should your head or back. Then, focusing on the top and outside of your gluteals, pull the pelvis back until the free side is level or even slightly higher. Slowly continue this hitching motion up and down.  Complete 3 sets of 10 building up to 20 reps each side.


One-Leg Squats (video source here)
This exercise is normally for the legs, but if performed with perfect technique it also works the medius and minimus very hard to maintain pelvic stability. Build up to completing 3 sets of 10 each leg.

(source)

Phew, that was long winded I know, but useful stuff. And yes, I have already begun adding these into my recovery routine. CHECK!

Keep me updated. How’s the Focus going? Learned anything new yet?

Cheers!
LC

p.s.
Fuel Cookies were used on the hubs 4+ hour ride this past weekend. The verdict is in……THEY WORKED GREAT! I’ll have to make another round here soon. New flavor perhaps?

110 comments:

lauren@spiced plate said...

I didn't know about that fun test to see if your glutes need work or not...and I love the bridge pose in yoga...I think I could use a cotter special too! haha

kate@ahealthypassion said...

thanks for the tips, and glad the fuel cookies turned out to be good fuel now I have an excuse to make them ;)

Sarena (The Non-Dairy Queen) said...

This was great information! Since I can't do abdominal exercises, I focus on my back, glutes and pelvis area for maximum strength. I love the bridge move! That is one of my favorites...worked it big time this morning! Thanks for sharing this Lindsay!

Dorry said...

You are so cute! I'm so glad that Ron was able to help you shift the FOCUS to a specific muscle group. Now you can have direction and not feel lost and "almost injured" - I'm running out the door to an appt, but bookmarking this to come back and learn about strengthening my glutes. :) And glad the fuel cookies worked well - I want to make some. xo

kate@ahealthypassion said...

think dates would work as a sub for the figs? then I wouldnt have to go to the store :)

Gen said...

Wow! Great info and tips!
Isn't it amazing how if there is just one thing slightly off, it affects everything else?

lindsay cotter said...

Totally! Dates would be awesome!

Courtney L. said...

I'm happy to hear the Fuel Cookies worked great for your husband! I definitely need to try making them! Hope you are enjoying your Monday, Lindsay. :)

Matt said...

Thanks for the tips!

Meghan Smith said...

Those are some awesome exercises! Loving all of them :-) I hope you post the new flavor when you make them :-)

OneLoveSarah said...

good to know! I will be working my whole core later today and focusing on my pelvis when I do those squats.

Tiffany said...

Awesome stuff right here, lady! Great info, great exercises, and great tests on one's flexibility and strength. Isn't it funny how we can overlook things when it comes to injury prevention? That was nice of hubs to hook ya' up with the "Cotter Special"! Lol :P

mamarunsbarefoot said...

couldn't agree more!! Hips and Glutes are crucial!! I get lazy, thanks for the reminder.

Stephanie said...

I need video! LOL. I am really terrible at being able to follow type text on how to do exercises. :) :) It's a personal problem. But my glutes need help in a majorah way. :)

lindsay cotter said...

I know, me too! Want me to send u the videos? I'd be happy to!
;)

Teamarcia said...

Ugh I have yet to see a runner that does not have weak glutes! What gives?? Thanks for those exercises--I will definitely work them in.

Christin@purplebirdblog said...

Amazing!!! We are about to embark on the sports massage unit of my classes, and now I'm really intrigued!! :D

Megan @munchercruncher said...

I am HUGE into core work, and I think it can make all the difference. It's crazy how adding in a few specialized exercises really focusing on certain muscle groups can make such a difference. I hope it helps you!! I'm sure it will :) Keep inspiring us girl! xoxoxo

lindsay cotter said...

It is so fascinating to me as well! I can't wait for you to share with us what you learn! And I'll be happy to be your guinea pig! He!
Cheers,
LC

Caratunkgirl said...

So funny that you are talking about this, I have been working on strengthening my hips and core a lot lately. I have read so much about how it can help prevent injury! Thanks for the post.

Heather (Where's the Beach) said...

Thanks for sharing this info. Great information. I definitely need to work on my glute and hamstrings. From dance, I am very quad dominant. Now I need to go figure out those exercises....unless you're planning on a video ;-)

Lisa said...

wow this is a really interesting post! Thanks for sharing. I recall a while ago when I was having knee pain my physio told me that it was because my quads were too weak! It is quite amazing how the 'cause' of a problem can be somewhere else huh :)

katieemm said...

Gerat info! I know that doing squats and deadlifts really help my glutes get stronger. I am getting a rock hard butt! haha!

Foodiefresh said...

I do the single leg squat periodically , but never knew that my knee isn't supposed to turn in. I have no idea if I do that, but I will pay close attention the next time. Thanks for all of the helpful information and I hope you are fully recovered soon!

amanda@runninghood said...

Okay, now I have to go catch up again...why oh why do I miss your blog? Probably because I'm not reading my blog roll often. This is great. Glad you got some good info about your butt. :) Happy butt strengthening! Btw, out of all of this...the number 1 thing I noticed was that your legs are HOT!!!!!!!!! I know I don't see all of them but just the knee and quad/calf that I do see...wow, girl, you're hubby is lucky! :)

Heather @ Dietitian on the Run said...

Whew, girl! That's a lot of information (and pulling/stretching/glute-strengthening) to take in! Really helpful tips here, though, and I'm glad someone's around to give you "Special" treatment so injuries stay far away! ;)

My Focus is staying where it should - experience with Nutrition Counseling started today(!!!!), D & I had a *great* weekend and I have some exciting things to do this week... :) xo

Emma (Sweet Tooth Runner) said...

I missed this focus post!! Just watched your video and I LOVE the idea!! You're awesome Lindsay, you know that? You're also GORGEOUS to boot:)

Wendy said...

One of my all-time fave sequences in yoga is shoulder stand (2 minutes) and then bridge for 3 minutes. I know this might be a long time for some, but it's just something I've adapted to. Sometimes I'll follow this up by laying on my back, knees to butt, hold ankles, and go back to bridge for 2 (or 3) minutes.

To say that the glutes and whatever else are happy campers is an understatement.

The bow works wonders, too, for the various leg parts and core. Plus, the mental components that are worked on for all three poses is a delight.

References with a ton of info. on all fronts:

Shoulderstand- http://www.yogajournal.com/poses/480
Bridge pose- http://www.yogajournal.com/poses/472
Bow pose- http://www.yogajournal.com/poses/875
Full boat pose- http://www.yogajournal.com/poses/489 [great for the core!]

lindsay cotter said...

yes, the fuel cookies are my snack cookies, haha. I really like the taste! Next
time I should add chia seeds. You'd like that!
 
Lindsay



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lindsay cotter said...

definitely amazing. God really created the body to me so intricate. Right?!
Hope your day is getting better friend.
;)
 
Lindsay



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lindsay cotter said...

go for it! I was going to use date next time so this would be a perfect
experiment. And maybe even some chia seeds! Let me  know if you try them soon!
 
Lindsay




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lindsay cotter said...

I know, so happy i am learning this and getting in my yoga now! FOCUS FOCUS on
staying healthy. You'd think I'd learn by now, sheesh! Hope billy made it back
safe and sound.
:)
 
Lindsay




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lindsay cotter said...

oh yes, me too! I went to yoga and tried to work all this!! Really makes a
difference, ya know? Focus on how good is it for your body. HUGS!
 
Lindsay



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lindsay cotter said...

bridge and wheel are my favorite. There is something so invigorating about it,
ya know? How's the alkaline diet going? Can't wait to hear all about it!
:)
 
Lindsay



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lindsay cotter said...

yes, we always overlook that until we are almost injured. Well at least I do.
Not good! Changing that now! How are you feeling today? Did you ddo the half or
the full yesterday? Hope you made it back home in one piece, haha.
Cheers!
 
Lindsay




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lindsay cotter said...

yes, go for it! Way to stay strong friend. LOVE IT!
 
Lindsay



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Holly said...

Ooooo tush moves! lol! Love those :)
I seriously need the 'Cotter Special' too!! I have been dying for a nice adjustment on my back & hips lately! I think it would totally be worth the money- I just need to find a good place around here.
I'm glad you are feeling better though & your focus is intact :) Thank you again for your sweet twitter messages- you are too kind! xoxo

lindsay cotter said...

You are the queen of injury prevention. I get lazy too, so its good to hold each
other accountable! How's the training coming along? Its been a tough few weeks
for sure, but i hope it is getting better and you are enjoying life dear friend.
:)
 
Lindsay



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lindsay cotter said...

these are awesome! Thank you. I love that you can contribute to this in so many
ways. You amaze me Wendy. Cheers!
 
Lindsay



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Katie said...

Girl, awesome legs! The Cotter Special sounds a little intense but I'm sure you felt amazing after!! That just reminded me I have several massages I need to cash in on! Stay focused on YOU!

Katie :)

lindsay cotter said...

oh amanda, you are too kind. BUTT thank you. hehe! How's your running? I know
you had a little injury, small injury yourself. I hope its all better now. by
the way, I just love reading your positive posts!
 
Lindsay



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lindsay cotter said...

yes, definitely check that. Its crazy how much it can affect your
whole alignment (hip, quad, knee, etc). So whats next for you? I know you had a
little marathon break but I bet your itching to do another soon, hehe. Am I
right?
 
Lindsay



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Kristina said...

aahh, yes, grasshoppah... that Cotter Special sounds like an LMT I go to. he is amazing and crazy and wow, it's beyond therapeutic and it's not relaxing - it's straight up BODYWORK and it's the super effective. I've had MANY massage of all kinds in my day, so by virtue of what you could call an employment perk I think I am a qualified massage reviewer! :D (gosh, if only THAT was a job in itself!) glad you got some effective work done!

I know I could use more glute work... I also have a bad hip that drives me batty so strengthening that whole area is key for me.

I still need to make those fuel cookies... new flavor, hmm.. maybe a carob or chocolate chip addition? nut butter?

lindsay cotter said...

I'm gonna work on my single leg deadlifts as well. Killer strength in those
hamstring and glutes. WOOHOO! Hey, how's the new job???
 
Lindsay




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lindsay cotter said...

I know, crazy! its rarely where the actual pain is, ha! Hope those quads are
stronger now.
:)
 
Lindsay



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lindsay cotter said...

I'll send you the videos. No prob! I am hamstring dominant so quad and tush need
help. ANd thank goodness for trigger point therapy too, eh? Hope your monday is
winding down well!
 
Lindsay



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lindsay cotter said...

maybe we are reading each other minds! hehe. With all your triathlon training, I
am sure it key!! Get ready for IM. Will be here before you know it.
 
Lindsay




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lindsay cotter said...

I know, I was a dummie and forgot about those specialized exercises. I was too
busy throwing in my love for burpees and pull ups. ACK! You are so right, core
core core! Thank you Megan. Want to move to Austin now? :)
 
Lindsay




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lindsay cotter said...

I know. I thought all those hills would make my butt stronger, guess now. Time
to really focus in. We can do it!
 
Lindsay Cotter
Nutrition Manager & Fitness Consultant
lyndzut@sbcglobal.net   
www.cottercrunch.com




________________________________

lindsay cotter said...

Emma, I hope you can join in on our focus challenge. It would be great
encouragement! And your comments are too kind, thank you for making me smile
today.
:p
 
Lindsay




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lindsay cotter said...

oh I want to hear more about your week! It does sound exciting! I am thrilled
you and D got some quality time together. so special. I wish we lived closer to
each other. That would be so encouraging as well!
cheers!
 
Lindsay




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lindsay cotter said...

I bet you do need a cotter special with all that running. But maybe the beach
will have to do for now, hehe. That looked like a blast!

Lindsay




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lindsay cotter said...

carob, yes thats a good flavor! and amazing and crazy are the exact words to
describle it. Working in a spa, you know your stuff! Love it! So, now will you
open you juice, spa, cafe, etc? I'd be your first customer. heck,I'd probably
beg to work there!
cheers.
Grasshoppah
 



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Rebecca Lustig said...

oh, i like the hip hiker-- definitely looks like something taht would be challenging (and thus EXTRA beneficial) for me!

Jess said...

OWW! The "cotter special" sounds rather painful but I'm GLAD it worked, that's all that matters, right?? At least you're now on the mend and can focus on that vs. focusing on how much it stinks to be injured, right? PS. had to laugh at the "jibber jabber" comment...that is soooo what I do to my hubs too, what a riot. Thank god they put up with us and our quirks!!

Michelle said...

OK- I am totally following your advice and doing some of these. My mileage is WAY up and I am getting some hip issues so thanks Lindsay for the help!!!! :) Keep on recovering!!!

Ally (oatsandspice) said...

You seem like you are right on track for a perfect recovery! I know you will get better soon :)

lindsay cotter said...

ally you are so sweet. thank you for your encouragement!
 
Lindsay




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lindsay cotter said...

thats exactly what happend to me, more mileage. eek! Lets make sure we get those
booties strong!
 
Lindsay



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lindsay cotter said...

I knew you'd like the jibber jabber comment! I totally thought of us both
venting to our husbands. lol!! 
 
Lindsay




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Trust2345 said...

This post is going to be so helpful to me...I can already tell! haha with this marathon training and stuff that I have coming up I know my hips will be feeling it! Good thing I did my planks and 1 leg squats today at the gym :-)

ps. I'm totally down to meet up for a trial run sometime!

lindsay cotter said...

yes, town lake trail it is!!! Cant wait!
 
Lindsay




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Jennifer Laughlin said...

bahahaha the cotter special? too funny! I have got to give these exercises a try!

lindsay cotter said...

yes, you should. I mean, you gotta love getting the cotter special. Hurt so
good!
 
Lindsay




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Maggs Morris said...

sign of a good massage therapist...spends time telling you how to not see him as much. Mine spends 60 minutes massaging/stretching and at least 30 going over strength stuff.

She Rocks Fitness said...

Look at those sexy legs! You have great definition girl! Fill me in on how the rest of your yoga went last week. I went this morning and planning on going 3 times again this week. I am going to use some of these exercises on my client this week. Any good suggestions for strengthening the psoas? Please let me know when you have a free moment. :)

Kath (My Funny Little Life) said...

I WANT TO HAVE A "COTTER SPECIAL" RIGHT NOW! My lower back has been hurting like crazy during the past days, and I know this comes from all the computer work. I need to get to the gym as soon as possible, because that usually helps with my bad back condition. The icky cold is still there, and I rather feel like resting than being active, but I think I should go to do something for my back at least.

Otherwise, the challenge is going well! Thank you SO, SO much for the great inspiration! I've been meditating, focussing on good and satisfying piano practice (my favorite kind of me-time) and making something completely new every day, and I really enjoy. I also feel happier and less stressed these days. :)

Lizzy said...

The "Cotter Special" sounds amazing!! I loveeee my massage lady, she always tells me what's tight and what needs strengthening. You are your Tri hubby are too cute, i'm sure he enjoy your cookies and got mega energy boosts...4-hours on the bike is FOREVER! I just started dating a pro-triathlete and his workouts blow me away, those guys are studs! :)
I hope youve been having a great week, LOVE your focus, you will feel rockin before you know it!
xoxo!

Tracy Simmons said...

I love the Bridge, such a great lower body toner!

S @ extremebalance.net/blog said...

Aw! Thanks for the shout-out! I feel like pretty much the opposite of cool, but perception is everything! :)

Again, why didn't I find your blog sooner? I have a bulging disk on my L 4-5 all because of running too much in my errant youth... and having a weak bum. I honestly felt like this post was written at me sometimes, especially when I watched you relive *years* of my physio all in one post. :D Lindsay, believe me when I say this, I *totally* feel your pain.

Loving the updates! How fun!

Bre said...

Wonder what happens if I go to my athletic therapist and ask for a "cotter special?"
When I'm allowed to start training again, I will add in some glute work. If it doesn't help my running, at least I will have a cute bum while I run! ;)

lindsay cotter said...

And its such a great hip opener/stretch. Doing hip raises on the stability ball is another favorite!
;)
Whoa, lots to play with here. Love it!

Suzanne said...

This is eery almost, because I just wrote a post (yet unpublished) about how important it is to have strong, untensed outer thighs/hips (gluteus medius basically). When I had physical therapy last year for knee pain I was instructed to strengthen and foam roll my outer thighs/hips/gluteus medius. It really helped the knee pain! So I can understand how important it is also in running. GREAT post and thanks for the exercises!

chuck feerick said...

Man I need a real massage like that! I don't know if "enjoyable" is the right word, lol, but the results are incredible!

njk said...

This is wonderful information on the glutes and how the core extends so much farther than just the abdominal muscles. I will have to make sure to use this while teaching yoga to help start changing the mindset of the people I work with.

I gotta find a place here in MN like Athletic Tune-Up.

Megan @munchercruncher said...

YES. I'm moving to Austin. Then we can move into the white house together and we can cook healthy food and workout and lay by the pool all day. I don't think the white house even has a pool, but they will when we get there! ;)

lindsay cotter said...

all thos balance moves (toppling tree, triangle,etc) have really helped me! I
would love to hear more about how you incorporate into you yoga teachings! :)
 
Lindsay



________________________________

lindsay cotter said...

wow, we think alike. I will need to visit your post today!
 
Lindsay



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lindsay cotter said...

yes, cute bums are good for tri season, eh? hehe. so.....what day is this? are
you surviving? sadie wishes she could keep you company!
 
Lindsay




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lindsay cotter said...

oh good, well I love your support and insight! and yes you are COOL! I
can't believe that you have been through physically. You are strong minded. Now
we just need to get our bums strong, hehe.
Cheers!

Lindsay



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Joanna Sutter said...

Pistol squats and I have a love/hate relationship. They love to challenge me...I hate that. ;-)

lindsay cotter said...

sometimes a light workout will help, you are right! I wish i could send the
"cotter special" your way!! I know you'd really enjoy it, well afterwards
at least. haha. Enjoy your peaceful piano practices.

:)
 
Lindsay



________________________________

lindsay cotter said...

went to yoga 4x last week, yea! I think that really helped. And I went
yesterday. I am so thankful for your encouragement!! For the psoas, trifuel has
a great little article on it.
http://www.trifuel.com/training/bike/strengthening-the-psoas-muscle
 
Lindsay




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lindsay cotter said...

oh ya, I love/hate those pistols!
 
Lindsay




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Sabrina @ Radioactive Runner said...

Loved this post, Lindsay!! It was so informative and a great reminder that cross training/core/glute work really is so important. I really need to focus on incorporating that into my workout more. it would probably help with my knee trouble.
I'm glad you are feeling better!

Thank you!! Have a great week.

natalie hopkins said...

Omg. So I came to this conclusion as well. My mom and I were on the phone, and she replied "well honey, you don't have a butt, OF COURSE it's weak!!" I about died laughing.

Sounds like your Focus is right on track :) Mine is somewhere around here, the stress with moving is crazy! You'd think that with movers it would be less stressful, but it's actually worse! Gah!!

smriti kirubanandan said...

Hope you get better soon!!
Stretching and yoga are great when running X number of miles.But I do forget to them ,until the painful day shows up :D

Smritialive.blogspot.com
Smriti

emz said...

Awesome exercises.
Thanks for posting this.

Totally unrelated . . . how long have you been eating GF?

Shannon said...

such a great post!! glad you were able to figure things out :) do you have pictures to those exercises? or i should just google them to get a better idea of what the heck they are!

lindsay cotter said...

Oh I will for sure email u the videos for the exercises! No prob!

Geek Turned Athlete said...

I need to start doing more core/hip exercises. I know that I'm totally weak in that area, and it is obvious with my running stride. Could you do some pics associated with the exercises maybe??

hungryrunnergirl said...

I NEED THE COTTER SPECIAL!!! Girl, once again this post was perfect for me. You have 100% inspired me to do more core and glute work...my hip is bugging me lately boo!! Seriously, I needed all of those exercises and that picture of you is too gorgeous!! So glad the hubs is getting you hooked up with his specials!! LOVE YOU!!!

lindsay cotter said...

me too! I wish we didn't get to that point. Time to start making it
a priority, right?!

 
Lindsay




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lindsay cotter said...

man, we need to live closer. so much we could do together. Like work our bums!
Good luck with the move, it will all be over soon!!!
 
Lindsay



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Kris | iheartwellness.com said...

Girl, great post and tips!! I am glad you are feeling better! Lol the "cotter special" cracks me right up and I think I could use one of these :) I tell ya, if my legs were in as good of shape as yours, I would be a very happy women! Sexy lady!

xxoo

lindsay cotter said...

oh I bet you have great LONG LEGS! You work so hard with those bodyrock
workouts. A cotter special is definitely needed!
 
Lindsay




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alex said...

fantastic post!! i wish I had your legs!! Are you tall? Ya seem to have some length...if so - I am jealous!!! Have a fantastic rest of the day!!!

Allie said...

Focus!!! Awesome tips and wow your calves are MUSCULAR ! I hope your butt gets more strong ;)

lindsay cotter said...

me too! Strong muscles are much needed there! I'm workin on it. hehe!
 
Lindsay




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kalli said...

oh i can't wait to make those cookies! i think i had the same problem a while back and i stopped running ;( smart what you are doing. if only i had a guy that could do the cotter special on me!

Caitlin said...

Those one leg squats are KILLER. At CrossFit they're called pistols and they are the one exercise that made me cry. True story. I love how the video has this happy song - couldn't be anything further from the truth for this girl!

Michelle said...

I love doing squats, lunges, and bridges. I take a class called "Strong" at my gym that is great for hitting every muscle a runner needs. I'm pretty sure I'm the only one that is excited for squats haha. Speaking of, I need to go to that tonight :) Hope you're feeling better soon!

Lisakthrives said...

Great info and advice! I can see how this fits for me and also for some of my clients.
Thanks Lindsay :)

lindsay cotter said...

yes, running takes a toll on the body, thats for sure! But i am so
glad that cycling is part of my life. Don't you? Nothing like a ride on
the coast!
 
Lindsay




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lindsay cotter said...

oh I heard about those classes!! I wish we had them here in austin. I teach a
pylometric/strength training class 2x a week so at least that helps for now.
Stay STRONG Michelle!
 
Lindsay
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lindsay cotter said...

I'm making these exercises part of my own PIP plan. Thanks for the inspiration!
:)
 
Lindsay




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(what runs) Lori said...

Time to beef up those buns, Lindsay! Focus... full circle, huh? Great exercises for helping to strengthen those running muscles! I've been doing pistols which are like the one legged squats but without the stool. It's helped strengthen my glutes, hamstrings, and quads like none other! :)

Blonde Ponytail said...

Wow!! Thank you for sharing these exercises. I think you need to post facial expressions during the Cotter Special to REALLY illustrate what it is all about! haha!!

lindsay cotter said...

Singleg deadlifts, pistols, and reverse lunges....DONE and DONE! Repear 2x more
this week. Gettin my booty back!
hehe.
 
Lindsay



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lindsay cotter said...

I thought about filming it but seriously, my face is HORRIBLE!! Its painful to
look at. ha!
 
Lindsay Cotter
Nutrition Manager & Fitness Consultant
lyndzut@sbcglobal.net   
www.cottercrunch.com




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