July -“How To” Legs

Elite AthleteRunners need strong legs…and while running does great things for us, we still need strength work to go the distance and avoid getting injured. Watch the videos below to see how our July leg exercises are done.

Here’s the list –

Monday:

  • Goblet Squat
  • Butt Lift Bridge
  • Front Kick + Round Kick
  • Wall Sit

Thursday:

  • Farmers Walk on Toes
  • Kettle Ball Swing
  • Dumbell Deadlifts
  • Wall Sit

Goblet Squat: We do lots of squats…but this month we are adding some weight. Take it slow and make sure you are keeping your knees in line with your feet.

Stand holding a dumbbell or kettle ball by the horns close to your chest. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. At the bottom position, pause and use your elbows to push your knees out. How deep can you go?

Butt Lift Bridge: This is a great exercise for our legs and glutes. To make it a little more difficult raise one foot off the floor and do each side separately.

Front Kick + Round Kick: These kicks are going to help us build strength in our legs, hips, and core. You don’t need pads and they don’t have to be perfect but do one leg at a time and focus on using your whole lower body. Silas and I did a video for you but it was taking forever to upload so I was able to find one that is decent and will show you how to do both kicks.

Wall Sit: Great for our glutes, hamstrings and quads…keep your back pressed up against the wall and keep your legs at a 90 degree angle. Watch Scott Herman show us how to do it. He also mentions some modifications in case you can’t get all the way into a 90 degree angle just yet.

Farmers Walk in a Circle on Toes: The farmer’s walk on toes increases strength and endurance in the forearms and legs with an emphasis on the calves. This exercise also improves core strength and cardiovascular conditioning. Hold a pair of dumbbell to your sides at arms’ length. Raise your heels so you’re balanced on the balls of your feet and walk forward 30 feet. If you don’t have space, you can walk in a circle for 30 seconds.

Kettle Ball Swing: The kettlebell swing will torch fat, build strength, and improve cardiovascular fitness. It’s very important to have your body in a straight line when coming up and your arms in a straight line out in front of you to get the full benefit from this exercise.

Dumbell Deadlift: The dumbbell deadlift is a delicious little exercise that you can do at home and is a great way to strengthen our quads and hamstrings.