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UC Davis Now Has a Plan B Vending Machine

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A vending machine at UC Davis will be one of the first of its kind for dispensing Plan B, more commonly known as the morning-after pill. Dubbed "Wellness to Go," the machine was installed in early April and will give students access to condoms, tampons, lubricants, pregnancy tests, and Advil.

The Cross-Training Barre Workout All Runners Need to Stay Strong

If you're a regular on the track or in the local race circuit, you probably already know that runners are supposed to do strength training in addition to logging miles. (FYI, here's why it's so important.) But how often do you actually get your strength workout in for the week? Never? Yeah, thought so.

You officially have no excuse to play hooky on strength day. This barre routine, courtesy of Carrie Dorr, the new Chief Barre Officer at Pure Barre, can be done anywhere, anytime, with zero equipment. While barre is awesome for toning your booty and burning your thighs into oblivion, the benefits go way beyond aesthetics.  

"It's the perfect complementary workout to use as cross training for runners," says Dorr. "Runners tend to do little to no strength training, infrequently do lateral or twisting movements, and typically have limited joint range of motion/flexibility." Dorr carefully chose moves that round out a runner's regimen to help prevent injury and improve running efficiency. (Just make sure you're not overdoing the barre tuck.)

How it works: Do this workout once through, performing each move for the sets and reps indicated. Add it to your regimen once or twice a week on cross-training days.

Total Time: up to 45 minutes

You will need: No equipment

1. Pike Twist to Push-Up

A.

Start in a pike position with left hand reaching for right ankle.

B.

Walk hands forward to a high plank position.

C.

Do a push-up. Walk hands back to pike to return to starting position. 

Sets:

2

Reps:

10 per side

2. Forearm Side Plank Crunch

A.

Start in a forearm side plank on the left elbow, with right hand behind head.

B.

Lift right leg up a few inches.

C.

Engage core to draw right elbow to right knee. Return to starting position. 

Sets:

3

Reps:

7 per side

3. Curtsy Lunge with Knee Lift

A.

Start in a curtsy lunge with right leg in front, left leg crossed behind. (Use a bar, wall, or chair for balance if necessary.)

B.

Lift left knee toward left underarm while straightening right leg.

C.

Return to curtsy lunge sending left leg back, straight and floating a few inches off floor. Repeat without touching left toes to the floor. 

Sets:

2

Reps:

10 per side

4. Side Lunge with Windmill Arms

A.

Start in a side lunge to the right, hands on hips.

B.

Rotating at the waist, reach left arm to right foot and right arm back.

C.

Switch arms, reaching right hand to right foot and left arm up. Return to starting position. 

Sets:

2

Reps:

10 per side

5. Exploding Starfish

A.

Lie faceup on the floor, legs in toward chest and arms extended by sides, shoulder blades hovering off the floor. 

B.

Reach arms overhead and extend legs, hovering limbs a few inches off the floor.

C.

Open arms and legs to an "X" position. Return to starting position. 

Sets:

2

Reps:

15

6. Abs with Twist

A.

Start seated with both legs straight, right ankle crossed over left, with hands behind head, elbows wide. Engage abs to round back slightly. 

B.

Draw right knee in toward chest and rotate torso to the right to tap left elbow to right knee.

C.

Holding this rotated position, extend right arm back to tap fingertips to floor. Extend left arms and right leg towards the ceiling. Return to starting position. 

Sets:

3

Reps:

7 per side

7. Back Extension X to Bend

A.

Lie facedown with arms and legs in an "X" shape.

B.

Engage glutes and core to lift arms and legs a few inches off the floor. 

C.

Bend arms to bring hands behind head with elbows wide, and bend legs to bring toes together with knees wide. Return to starting position. 

Sets:

3

Reps:

7

8. Bridge with Tap to Extend

A.

Lie faceup with feet pressed flat into the floor. Lift hips up to a bridge, then lift the right leg so the knee is over hip and shin is parallel to the floor.

B.

Slowly lower the right leg down to the right, tapping toes to floor if hips can remain stable.

C.

Extend straight right leg toward the ceiling. Bend the right leg to return to starting position. 

Sets:

2

Reps:

10 per side