Day 22: Raise it up….to Your Glutes!

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One of the runners most important workout…hips and glutes!

Hips and glutes play a major role in keeping runners healthy. Numerous scientific research studies have proven that runners routinely suffer from weak, tight, and under-developed hip muscles.

These hip muscle groups are particularly important because they’ve been implicated 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. EEEKKKK…every runners worst nightmare!

Here’s the thing…we can do all the exercises and stretches we know are good for us, and still get injured. BUT…our chances of injury go down with strengthening these areas. Personally, I’ll take all the help I can get to keep me on the road doing what I love!

How about you?

Day 22 exercises: 2-3 sets of 10

  • Donkey Kicks
  • Fire Hydrants
  • Bridge with Leg Lift
  • Wall Sit – :60

Speed Work: Unless you are going long during the week, Thursday is the last day you should be doing speed work. Not everyone does their long runs on the weekend, but most do, and we need time to rest and recover from speed work. If you haven’t gotten yours in this week…today is the day! Click here for Monday’s post and scroll down for this week’s “speed play” workout.

Bonus: Hurdle Drills and Hip Hike – 2-3 sets of 10

These 2 exercises are great ways for runners to help us open up and strengthen our hips. They are new and fun….and if you like them, they’re easy exercises to use as dynamic stretches for pre-run warm ups! Let’s try give them a try!

Hurdle Drill: The video below uses a hurdle as a prop to swing you leg over, but it’s not necessary. You can use a chair, the side of your bed, anything that you can reach up and around, or you can just “pretend” there is a hurdle there. Just don’t go super easy…pull your leg up to the side as high as you can!

Hip Hike: This exercise is designed to strengthen our glutes and shape your derriere. The hip hike gives us a great stretch and opens up our hips….and helps us get closer to the coveted “runner’s butt”. 🙂

Day 22 “how to” videos: If you’re not sure how to do today’s main calendar exercises…check out these videos.

Donkey Kicks: Targeting your Glutes and Lower Back, this movement also helps us strengthen our core.

Fire Hydrants: One of my favorites for opening and strengthen our hips! Here’s how to do it.

Bridge with Leg Lift: Gain glute and leg strength with single leg bridges. Watch Michelle Trapp show us how it’s done. You are welcome to hold it as an isometric exercise for a full minute and add the pelvic thrust for 10 reps each set.


Day 21: Do the Arnold…DO IT NOW!

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Ab day…and Arnold V-Sit Day! If you want those nice abs and toned arms…and a strong core that will carry you through tough races, the just DO IT…DO IT NOW! 🙂

Remember to take the time to feel each move and how it affects your arm and core muscles. If you don’t feel it working, you’re not doing it right.

Day 7 exercises: 2-3 sets of 10

  • Mountain Climbers (slow these down and feel the burn)
  • Kettle Ball / Dumbbell Swing
  • Arnold V-Sit
  • :60 High Plank

Bonus: Rocky Abs – Since we’re doing the Arnold, I thought it was appropriate to throw in some Rocky too! Bonus workout today is the Rocky abs below. How many rounds do you have in you?

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Speed Work: Still plenty of time to get in some speed this week. Click here for Monday’s post and scroll down to see this week’s speed play workout.

Day 21 “how to” videos: Just reminders in case you forgot. See below for today’s how to videos.

Mountain Climbers (slowly): I love mountain climbers, but I know I feel them more when I slow them down! Slowly Bring your knees to the outer elbows instead of straight up the middle. This variation will activate those core muscles, build strength in our shoulders and help us learn to control the movement.

Kettle Ball / Dumbbell Swings: No need to go out and buy a new piece of equipment for this exercise. The swing can be done with a kettle ball or a dumbbell. Of course if you have a kettle ball you can use that too.

Arnold V-Sit: Hot arms & abs – this exercise targets our core, biceps, shoulder and triceps. Same 2-3 sets of 10. Hold that core tight and open up your arms and chest.

High Plank: Arms, shoulders, core – GETTT ITTT