Day 3: Making Strides with Leg Strength

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Today is going to be fun! Some new exercises and some familiar ones…all great exercises that will help us make strides towards stronger hips, quads, calves, ankles and feet!

Let’s get right to it! 🙂

Day 3 Plan:

  1. Morning Workout Routine (#MWR)
  2. Coffee Break Workout (#CBW)
  3. Day 3 Exercises – 2-3 sets of 10
  4. Bonus – Modern Mom/Dad Hip Strength – Scroll to bottom for video (4 min per leg)
  5. Food Challenge – Thirsty Thursday!

Day 3 exercises: 2-3 sets of 10

  • Metabolic Up and Downs
  • Backwards Heel Walking
  • Pistol Squats
  • Ankle Jumps
  • Wall Sits – (3 x :30 or more)

Daily Workout Challenges: #MWR & #CBW

Food Challenge: Thirsty Thursday! – Today is all about hydration! Ok so the “rules” say water only…no coffee, soda, diet soda, tea, etc…but I’m not going to tell you absolutely no caffeine. Just try to keep it to a minimum…and drink AT LEAST 8 glasses of water. At least means that is the minimum. Go for more…much more because our weekend long runs are coming up!

Day 3 ” how to” videos:

Metabolic Up and Downs: Start with bodyweight and add weights if it feels too easy. Great for hip flexors, quads, ankles and even good core work! Watch the video below for several modifications that will help you make this exercise work best for you.

Backwards Heel Walking: I saw a girl doing this at track after her workout. Looked like a great way to stretch out the legs and build strength!

What it does: Strengthens the muscles in the shins, ankles and feet, and helps develop balance. Building strength in the ankles, feet and shins is especially important for walkers and runners, as weak muscles in this part of the body can cause muscular imbalances and even tripping and falling (if they are very weak).

How to do it: Just like it sounds. Walk forward on your heels (flex your toes all the way off of the floor) for a few steps or so, then walk backward for 10, allowing arms to move as needed to help with balance. Repeat as many times as possible for 1 minute. Note: You may need to take a brief rest at some point during this interval if these muscles need to be strengthened, so just go for as long as you can.

Pistol Squats: My all time favorite how to video for Pistol Squats. These are not easy, but there are tons of ways to modify them so you can get started and work towards a lower one legged squat. The video is a little long but the info is great. If you haven’t done these before, please watch the video all the way through!

Ankle Jumps: When it comes to speed training, most people immediately think of the major lower-body muscle groups like the quads, glutes and hamstrings. And although those muscles are extremely important to developing speed and explosiveness, other important areas—such as the feet and ankles—often get lost in the fray. That’s a problem, because your feet and ankles actually play a crucial role in your speed and overall athleticism.

Your feet strike the ground to propel you while you’re running, and flexing your ankle to push off your toes is a major component of countless athletic movements. Having strong, flexible feet and ankles won’t just make you faster and more explosive—it’ll leave you less susceptible to speed-sucking injuries like sprained ankles.

Ankle Jumps are a plyometric exercise that work on ankle and foot strength by forcing you to explosively jump via ankle flexion. Initially, it might feel awkward to jump while keeping your legs straight and your arms by your side, but stick with it for a few sets and you’ll get the hang of it.

Wall Sits: Find a wall and sit! If you are strong enough to go longer thank :30 that’s great but I still want you to do 3 sets. Engage your muscles, let them rest, then do it again! 🙂

Bonus: Modern Mom/Dad Hip Strength: We have a lot to do today, so if you can’t get to this one, that’s ok. If you do have some time, this one is quick and super effective for our hips!

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