Day 16: Get Those Glutes!

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We haven’t had a dedicated butt day in a while now so this is exciting! Squats, Donkey Kicks, Fire Hydrants and Wall Sit… OH BOY!!

Let’s get those glutes fired up Crew!

Hip strength is one of the most important things we can work on as runners. Our hip muscles are particularly important because they can be involved in a range of running injuries. Weak hips can often be the cause of IT band pain, patella tendonitis (runner’s knee), piriformis issues, sciatica, and a myriad of other common running injuries. YIKES!

Sound familiar? These muscle weakness problems are as relevant for high-level athletes as they are for recreational runners. We ALL suffer from issues stemming from our hips and research has shown “a strong connection between weak hip abductors & external rotators and various leg problems.”

Training smarter is the best way to combat these issues so let’s stay injury-free and train smarter to achieve our goals!

Day 16 exercises:

  • 100 Squats
  • 50 Donkey Kicks (per leg)
  • 50 Fire Hydrants (per leg)
  • :60 Wall Sit

Bonus: While we’re at it…let’s throw in our favorite hip burn….Modern Mom/Dads Hip Strength!

Let’s get those glutes FIRED UP Crew!

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