Last Thursday was a tough day. Lots of complaining and excuses. Why? Not sure…but I know these exercises are doable. They are not super difficult and not all that time consuming, but they do require some effort. But I don’t think there was a whole lot of effort put into these exercises last week. Was it that you just didn’t want to do them? Or thought you couldn’t?
Whatever the reason, today we are going to push through these leg exercises. We are going to DIG DEEPER and do what we thought we couldn’t do last week, because we build mental AND physical strength by overcoming the things we once thought we couldn’t!
Day 10 Plan:
- Thirsty Thursday – How much water can you drink today? Shoot for 8+ 12oz glasses of water!
- Morning Workout Routine and/or Coffee Break Workout
- Day 10 exercises – 2-3 sets of 10
- Bonus: Donkey Kick Workout!! – Since there was a lot of slacking last Thursday, it’s time to pay the consequences. Our first bonus workout of August! This one is a tough 10 minute workout that will make your booty burn and build strength in your hips and glutes!
- Legs Up the Wall & 7 Key Stretches for Runners! – Give your legs some love they deserve it!
Morning Workout Routine and Coffee Break Workout – Pick one or do both. Whatever works better for you and your lifestyle. Just make sure you are finding ways to be active during the day when you’re not working out.
Day 10 exercises: 2-3 sets of 10 (“how to” videos below)
- Metabolic Up and Downs
- Backward Heel Walking
- Pistol Squats
- Ankle Jumps
- Wall Sit (3 x :30 or more)
Bonus: Donkey Kick Workout! An oldy but a goodie! 10 minutes y’all we got this!
Day 10 “how to” videos:
Metabolic Up and Downs: There are several modifications for this exercise so before you just write it off, watch the how to video again and find a way to make it work for you. 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:
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! 🙂