With all the long runs this past weekend it would be easy to say to yourself…”Oh I did plenty…I don’t need leg work on a Monday…”
DON’T SKIP IT!
Power up hills and launching forward when we’re tired takes more strength! Our quads, hamstrings, and calves need extra special attention. They need heavy weights and low squats!
Day 11 exercises: 2 rounds of 10
- Goblet Squat – How low can you go?
- Butt Lift Bridge – Squeeze your thighs and glutes!
- Front Kick + Round Kick – Power through each move!
- Wall Sit – :60 – Tight tight tight…quads and glutes again…squeeze!
- Burpees – Stop thinking about it…just do it!
- Plank – :30 (2X) – Easy peasy 😉
Ready to go a little harder? Think strong, sexy, powerful legs and kill those super sets!
***Brownie Points*** Monday Legs….Round 3
1 more round. You’re legs are tired…I get it. Push through!
Running Drills: You know these drills and should be doing them each time you run. Think power and form….just a little extra strength work in the form of drills.
- Butt Kicks
- High Knees
- Slow Skipping
- Lateral Bounding
- Hamstring Extensions
- Straight Leg Shuffle
- Running Backwards
Speed Work: Who’s planning ahead for some speed work this week? I’d love to see some tough workouts! This one isn’t easy…but instead of thinking of it as speed work… think of it as interval work. 😉
- 4x – 6x 800M (approximately half mile)
A lot of us do a run/walk right? So think of it this way…push pace for a half mile then walk for 1-2 min to recover. Thinking of them as half mile repeats with a walk in between will help you wrap your head around these longer intervals and make it seem less daunting.
Remember to start with a slow warm up…around a mileis perfect, then go into your intervals. When you’ve done 4-6 half mile push sessions…slow it down for a recovery jog for another half to full mile. Bring your heart rate down then give yourself a big hug and pat on the back!
Go home and stretch it out!
We’ve got some injuries…we’ve got some people down in the dumps…and we have others who are killing every workout and giving us something to cheer for and to look forward too. If you are on the sidelines…find a way to keep your mind focused. Go for a bike ride, or a swim, go to a yoga class, bust out the Ab Pyramid…or do an extra round of leg work.
Don’t give up your fitness because you can’t do exactly what you want. We can stay involved without being on the road…and the rest of our Core Crew is going to hold us up…and hold us accountable.
No matter if you’re on the road…or waiting to get better…your main focus is to remain focused. Stay Core Crew Strong!!