Day 15: Buns of Steel

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Great buns, strong, agile, powerful legs and balance and stability….all products of today’s workout! Just make sure you steer clear of thunder storms… 🙂

In these 4 exercises, we’re working our glutes, quads, hamstrings, calves and ankles. They also help us develop agility and balance.

The workout won’t be easy. Take it one move at a time and do your best. The lunge series has 3 moves per leg in one repetition, so it you can’t make it to 10 reps for each set, that’s ok. But don’t quit early if you know you have more in you. Push yourself and see how far you can go.

Proper form is very important with lunges! Make sure you’re not going over that front knee. 90 degree angle then stop. “How to” videos are below.

Day 15 exercises: 2-3 sets of 10

  • Lunge Series (Multi-directional lunges)
  • Step Ups
  • Single Leg Deadlift
  • :60 Wall Sit

I really want you to push yourself today. Do your best to get the full sets in on these exercises, and make sure you are doing them correctly.

Bonus: Stretch & Roll – The best way to end the day. Stretch those sore legs and roll out the lactate built up with all the weeks hard work. Long runs are right around the corner…let’s get ready for them! – 7 Key Stretches for Runners

Day 15 “how to” videos:

Lunge Series (Multi-directional lunges): It’s best to start lunges without any weights. Perfect your form, then add some weight to challenge the leg muscles.


Step Ups: The “step-up” targets the muscles of your glutes, quads, and hamstrings. It’s considered one of the best exercises for building strong, lean legs. This move also raises your heart rate, which helps increase your calorie burn. “Step-ups” are a great way to build leg strength, develop explosive power, and improve the symmetry of your leg musculature. You need some form of step for this exercise. If you don’t have a step, try a bench, or use stairs. Avid using a chair or something that will fall over easily.

Start with just your bodyweight. If that feels easy, add some light weights.


Single Leg Deadlift: The single-leg deadlift strengthens the gluteus muscles, hamstrings, and adductor muscles while working to extend the hips. Our lower back functions as a  stabilizer promoting strength and stability in our core. This exercise, often referred to as the non-surgical butt lift, is unique in that it allows you to fully appreciate the beauty of learning how to stabilize on one leg, while training each side of your body without favoring or over-compensating.


Wall Sit: Finish off today’s workout (or do this exercise immediately after your run) with a wall sit. Hold for :60 or longer!

 

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