Day 6: Work It In!

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Can you work in 3 sets of 10 to get those hips strong and steady?

Our hips don’t lie and when they’re weak, our lower body suffers! It’s true, when our hips are weak, it throws off our gait and we feel it in other places…like our quads, knees, calves, ankles and feet. Yep, the weakness in our hips causes pain all the way down our legs. It’s all connected…

To run tall and strong for long periods of time we have to start with a strong core and that includes our hips.

3 sets of 10 y’all….plan ahead and work in it!

Weekend Warrior Sqoosh Contest: Loved seeing all the extra work being done this past weekend with the #WeekendWarrior #Sqoosh contest. We had lots of Crew putting in extra time and that makes me really proud! We can only have one winner though and I used a random name generator and entered everyone who tagged their posts with #WeekendWarrior and #Sqoosh. Our winner for this contest is…..

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Congratulations Sarah! Please go to the Sqoosh website and let me know what color you fancy! 🙂

Day 6 exercises: 3 sets of 10

  • Plank Challenge Day 6 – Plank with Shoulder Taps :60 or :30 x 2
  • Donkey Kick
  • Fire Hydrant
  • Clams
  • Reverse Clams
  • Side Lying Leg Lifts
  • Wall Sit – :60

Bonus: Modern Moms Hip Strength – We can’t go too long without getting in a little Modern Mom Hip action! 4 minutes per leg. Do it right after your Day 6 workout or throw it in before bedtime. Either way it’s a great little hip burn and will help us tone and strengthen this important area!

Speed Work: Have you made plans for when you will get your speed work in? This is one of those things that’s easy to let go if you don’t make a plan. Give yourself a day to make it happen. Do it with your best running friends if they run at a similar pace but don’t run with someone who is going to hold you back. This is your one workout a week when you are supposed to turn it up and if you hold back for a friend, you’re missing an important workout. Work it in!

Remember to be smart and take this week off if you are racing this weekend, or if you raced last weekend. Save your speed for race day, or let your legs recover from a tough workout. BE MINDFUL! 🙂

5 choices…choose wisely! Not one person has reached out with questions so I have to assume you all know exactly how to run these workouts…I hope so! If not, let’s chat!

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Day 6 “how to” videos:

Plank Challenge Day 6 – Plank with Shoulder Taps: If you are still working on mastering the regular forearm plank, please continue to do that until you feel strong enough to move on. Once you do, try these plank challenge variations.

Donkey Kicks: The Donkey Kick exercise targets our glutes and lower back and helps strengthen our core at the same time.

Fire Hydrant: This is another great exercise for our hip flexors and glutes. Keep your core drawn in tight and squeeze those glutes!

Clams: The traditional clamshell exercise is a great way to help improve hip mobility and strength. Proper positioning helps engage the gluteus muscles. Focus on keeping the abdominals braced and breathing.

Reverse Clam: This exercise is great for runners because it strengthens the stabilizers of the hip for improved form and decreased risk of injury. Start without the resistance band and add it in if it feels too easy.

Side Lying Leg Lifts: This exercise is designed to strengthen your glutes and shape your derriere. You know you want that “runner’s butt”!

Wall Sit: Just in case you’ve been avoiding this exercise…here’s how to do it. Don’t skip this one, it is awesome for our glutes, quads and calves!

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