I originally learned these exercises from Coach Shannon during PR Training Running 101 a year and a half ago. I did them consistently for a few months and then kind of lost my momentum as my life got busier. I commit to consistently doing these exercises during my MCM training. Consistently means 3 times a week on non-consecutive days.
The lunge matrix is a series of lunges - forward, back, forward with a twist, sideways, and a fancy knee lift where you step back at an angle. Eventually you build up to 5 of each lunge style on each leg. It looks like this:
The plank series includes four planks - front, back, right side, left side. You can start out slowly - 5 seconds in each position and take breaks between them if needed. You gradually build up time and eliminate the breaks between the positions. It looks like this:
For now, this is what I'm committing to for strength training. I will build up to these exercises as demonstrated in Coach Jay's videos above. I know that successful habits involve starting small and building towards the bigger habit, so I'm not adding a whole list of things that will be overwhelming & time-consuming and ultimately setting myself up for failure.
As these routines become habits for me, I may add others, like the myrtl routine:
I'm also going to add some yoga, but that will be in small increments as well. For now, I am doing one sun salutation when I get up in the morning and one restorative pose in the evening, such as legs against the wall, pigeon, or child's pose.