Day 24: Get That Glute Burn!

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Did you see the Fit Tip Friday post about thinking about running like riding a skateboard? If not, you’re in luck…here it is again.

Fit Tip Friday: Running is like riding a skateboard! Fit Tip Friday

When running visualize riding a skateboard or scooter, using your foot to propel you. The key is that you would never plant your foot in front and brake. Instead bring your leg through in a swinging motion, touching down beneath you and then driving straight back. If you do the same when running you will cue a landing closer to the body in front and a long stride out the back utilizing your glutes. This motion is essential for powerful, effective stride.

How does this play into hip/glute day? When we use the swinging motion and touch down as close to the center of our body (underneath us as opposed to out in front) then drive straight back using our glutes we will get the most power. In order to get the most out of these strong muscles, we must activate them. Having strong glutes is great, but if we don’t put them to use, we won’t utilize the power the generate. Here is a good video from Running Wild about glute activation and how to consciously use these important muscles.

Here’s a couple key points from the video:

  1. Strengthen your glutes
  2. Focus on activating your glutes through a few specific glute activation drills
  3. THINK about using your glutes.
  4. Practice activating your glutes while running AND walking

A little extra attention to this area can make all the difference. Hip drop is a very common problem, especially in women. And hip drop can lead to pain all the way down our legs. It takes time to adjust the way we run and which muscles we use the most so don’t get frustrated. Strengthen, Activate, THINK, Repeat.

We start with strength!

Day 24 exercises:

  • Crunches – the calendar says 3 x 10 but this was a mistake…let’s bump it up to 3 x 25!
  • Sally Leg Raises (follow along with me below)
  • Donkey Kick + Fire Hydrant – Also a mistake. Let’s make it 3 x 15! (Or push yourself and do the Donkey Kick workout! (see donkey kick workout below)
  • Glute Bridge – 2 minutes (activate your glutes by pushing up with your glute muscles instead of pulling up with your core!
  • Plank – :60
  • Wall Sit – :60

Sally Leg Raises: Follow along and let’s knock it out together!

Donkey Kick Workout: Want to skip those 3 rounds of donkey kicks? Ok…do this workout instead and feel those glutes BURN!!

Bonus: Modern Moms/Dads Hip Strength – We can’t have hip/glute day without one of our favorite quick workouts. Finish your day with this bonus. 1 round each leg only takes 8 minutes!

With all this talk about strengthening our glutes…we can’t forget the positive side effects that come from working this area…a nice strong firm booty will look great with our summer abs!

BURN BOOTY BURN!!!Screen Shot 2017-10-22 at 3.59.48 PM Screen Shot 2018-03-07 at 7.22.19 PM

Make sure to take a minute to stretch when you’re done today. Pigeon Pose and Glute Stretch are great ways to love those muscles!

Speed Work: Tempo Runs – Switching it up again this week with some tempo workouts. These workouts can be done anywhere so there’s no need to find a track. Program one into your Garmin so you don’t have to keep looking at your watch for distance or time!

Pick one and go for it!

Pace – Tempo pace is a comfortably hard pace. It’s tough and it’s just a regular day so you want to slow down but you’re not quite at race pace so you’re not going “all out.” Tempo pace is usually right above 10K pace or in the last workout option it’s at half marathon pace. If you’re not sure what this means for you, please reach out to me and let’s chat!

Which workout should you choose? If you are training for a 5K, go for option #2. If you are training for a 10K or 15K go for option #1. Half or Full marathon coming up? Option #3!

No matter which you choose….DO NOT skip your warm up and cool down!

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