Raw Strength and Balance Workout 

The variations of deadlift Gwen does during this workout (not full deadlifts as those are from the ground up) are designed to strengthen the hamstrings, glutes, hip flexors, quads, core muscles, upper back muscles and lower back. The "chicken leg" movements with the exercise ball are desined to strengthen the core and hip flexors, and improve balance. The "twisties" (bar with with resistance bands) stengthen core and improve rotation for swimmers whose bodies must rotate smoothly and strongly during their strokes. Sliding boards with medicine ball and trunk twists improve balance, and strengthen quads and core. Leg backward thrusts while balancing on a ball board improve balance, and strenghten hip flexors, ankles, and core. All these exercises are great for triathletes who bodies must be toned for swimming, biking, and running.