Days 13 & 14: Double Whammy!

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Suffer from knee pain? IT Band tightness and pain? Sciatica issues? Stabbing or aching piriformis? Thoughts on where your issues are stemming from?

Most people don’t realize that the pain we have in our glutes, quads, IT Band, and knee often come from the top. Our HIPS!


Our hips 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.

So how do we strengthen this area? There are lots of exercises we can do…clams, donkey kicks, fire hydrants, side lying leg lifts, knee circles, hip thrust, hip hikes, etc…and we do these exercises often. If you’re suffering from any kind of lower leg pain, you really should add some these to your regular routine!

Today, we’re doing our “holiday simplicity” version with our favorite Modern Moms Hip strength + a fun bonus exercise!


Day 13 exercises: 1 round per leg of our favorite Modern Moms Hip Strength

Bonus: Donkey Whip – AKA “Oblique Lateral Raise and Donkey Kicks”

  • 3 sets of 10 each leg 

Strengthen your the glutes and obliques with this double whammy!

Extra Credit: 5 Minute Plank – It’s been a while and today’s exercises are so quick, so we’re adding another triple whammy…a tough (but still quick) little and OH SO GOOD for us! Hold strong Crew YOU GOT THIS! 🙂

five-minute-plank


Day 14: 300 Abs – I really liked the look of this quick ab workout that Julie posted for us on Tuesday. Let’s do it!

300 abs

Two days of HIPS & CORE! This DOUBLE WHAMMY will sail you into the weekend feeling strong and ready for whatever comes your way! Let’s knock it out and bring home the strength! 😉

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