My Favorite leg day!! Squats, Donkey Kicks & Fire Hydrants oh boy!
It’s time to knock out a killer leg day then rest up so we can tackle those races and long runs this weekend!
What’s on your schedule this weekend? Let me know so I can be thinking about you and cheer you on!
Day 17 exercises: 3 sets of 15
- Donkey Kicks + Fire Hydrant
- Single Leg Deadlifts
- Calf Raises (1 set of 10 each leg)
- Planks – 1 min (2X)
- Side Planks – 1 min (1X each side)
- Calf Stretches
- Pigeon Pose
- Quad Stretch
How to videos here…stretching exercises at the bottom.
Basic Clam: 10 – 15 times
Lie on your back with your knees bent and your feet flat on your mat. Place a plump pillow or medicine ball between your knees and lengthen your spine. Exhale as you engage your inner thighs and squeeze the pillow. Inhale as you release the pressure without dropping the pillow. Do not allow your tailbone to lift up as you squeeze; keep your spine long so that your tailbone stays down, recommends Robinson. Perform 10 squeezes, noticing how it feels to keep your pelvis steady while engaging your inner thighs.
Open Clam: 10 – 15 each side
Lie on your side with your spine aligned with the edge of your mat. Stack your legs one on top of the other, and tuck your knees forward about 45 degrees. Exhale as you lift the top knee up, keeping your feet stacked. Your legs should look like an open clamshell. Inhale as you close your legs. Keep your pelvis steady throughout the movement. Intensify this exercise by squeezing your buttocks three times in the open clamshell position.
Clam Squeeze: 10 -15 times
Stay in the same position that you used for open clam and place the pillow between your knees. Keep your feet stacked as you slowly exhale and gently squeeze the pillow. Keep your spine long so that your back does not tuck or arch. Inhale as you release the pillow. To intensify this exercise, perform three tiny pulses when you are in the squeezed position.
Reverse Clam: 10 – 15 each side
After performing clam squeeze, put the pillow aside. Keep your knees pressed gently together and rotate your top thigh inward to lift your shin and foot upward. Your clamshell is now opening to the rear. Exhale as you lift up; inhale as you close the clamshell. Repeat this movement without allowing your spine to tuck or arch. To intensify this exercise, add tiny pulses – about ½ inch — in the open clam position.
Running Drills and Speed Work: Have you added the high knees and grapevines in before you run this week? What about last weeks butt kicks and bounding? Have you thrown in some speedy fartleks while pounding the pavement (or treadmill)? If not…try them! These are fun drills that will give us strength, power, and speed! Click here for Monday’s post with all the info you need to do them properly.
When you’re hating me (in a good way 😉 ) remember that…
Make it a great Thursday Core Crew! 🙂