Our hips, glutes and legs are hungover from the weekend long runs and our Monday strength work but firing up those sore and tired areas means more strength and power during those long runs and races coming up!
No matter where you look…you’ll find tons of info on why runners need hip and glute strength. It’s a very common weakness that affects our entire chain of lower body muscles leading to pain and injuries.
Following that train of thought…we’re going to keep working on our hip and glute strength so today it’s back to that killer Donkey Kick workout with some extras.
If you’re having pain below the belt and you’re not doing these exercises…you’re neglecting the #1 area that needs your attention. You can’t ask why if you’re not doing the work…
Day 21 exercises:
- Donkey Kick Workout
- :60 Plank (your choice)
- Bonus exercises
- Extra Credit: Sarah’s 12 Days of Christmas Days 1-10
Bonus: Jennifer’s Super Happy Fun Time (with band) & Side Lying Leg Lifts
- 3 sets of 10 for each leg
We’ve done these before so you know how to do them but here’s a quick reminder for each.
Jennifer’s Super Happy Fun Time (Otherwise known as three way leg raises ):
- If you have one, place a resistance band just above your knees. If you don’t have one, you can do this exercise without the band, you just won’t have the extra resistance.
- Separate your feet and bend your knees, lowering down into a slightly crouched position. Balance on your left leg.
- With slow, controlled motions, move your right leg forward against the band’s resistance, then back to the starting position.
- Without placing your right foot back on the floor, move it out to the side, then return to the starting position.
- Move your right foot behind you, then back to the starting position. That’s one repetition.
Side Lying Leg Lifts:
Lie on your side with your legs extended out straight. Your lower arm can rest under your head; your top arm can rest on your hip. Lift the top leg up while keeping your hips steady and facing forward (do not rotate backward). Lower down and repeat. For an added challenge, wear an ankle weight.
Extra Credit: Sarah’s 12 Days of Christmas – Days 1-10
- 1 minute skaters
- 20 Squats
- 15 Push Ups
- 10 Superman
- 1 minute Jumping Jacks
- 20 Lunges
- 15 Tricep Dips
- 10 Mountain Climbers
- 10 Burpees
- 20 Side Lunges
Speed Work: Introduce, Improve, Perfect – 6x – 8X 1/4 mile repeats
Warm-Up – 5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)
Work-Out – 6-8 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.
*2:00 standing or walking rest in between each one.
1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track. Here’s a few examples of where your interval times would range, depending on your mile time.
- If you run a 13:00/mile, you should run the quarter-mile repeats in 2:45
- If you run a 12:00/mile, you should run the quarter-mile repeats in 2:30.
- If you run a 11:00/mile, you should run the quarter-mile repeats in 2:15.
- If you run a 10:00/mile, you should run the quarter-mile repeats in 2:00.
- If you run a 9:00/mile, you should run the quarter-mile repeats in 1:45.
- If you run a 8:00/mile, you should run the quarter-mile repeats in 1:30.
- If you run a 7:00/mile, you should run the quarter-mile repeats in 1:15.
Cool-Down – 5:00-10:00 easy jog (you’ve earned it!)
You can’t just wish for faster times, less pain, or a stronger body…
When you’re tired, sore, physically hungover and depleted…find your inner hunger for success. The plan is laid out for you…YOU have to put in the work.