This is our 7th Orca Flash Tip and this time 70.3 and Ironman Champion Andrew Starykowicz gives us some simple ways to use our surroundings to increase triathlon performance by balancing the body and strengthening the key muscles needed for each individual discipline.

1. The Climbers Pull-up circle helps to strengthen your upper back to balance the hours spent doing freestyle in the pool.

2. The One Legged Squat is ideal to strengthen key cycling muscles – you’ll know you’ve got this exercise down when you can get your butt all the way down to your heel.

3. Finally the Crab isolates the glutes and lifts your hips up which is critical for the run.