March 2017: “How To” Legs – Tuesday

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Having strong legs for running should be a no brainer right?

Well…most runners don’t do it. Don’t be that runner…

Weighted Calf Raises: Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position.

With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.

This video shows using a small board but this can also be done on stairs or anything with a slight raise. You want enough room to extend your calves below the even starting point.


Dumbbell Squat and Thrust: Explosive move for legs, arms, shoulders, core and more. Great full body exercise with emphasis on our runner legs.


Single Leg Hip Drive: This dynamic single leg balance move with leg and arm drive is a great exercise for increasing leg and hip strength and stability, particularly for runners.

A great exercise for increasing thigh and hip strength and stability, particularly for runners. Be sure to focus on keeping the pelvis level and avoid letting the standing leg collapse or twist inward. The forward driving leg should not cross midline.

You can use a stair or just do this on the floor holding one leg up at a time.


Wall Sit: Targets Thighs, Quads, Hamstrings and Glutes. If you are running, perform this exercise post run on tired legs for maximum results.


Burpee: The burpee is one the most popular bodyweight exercises. It works our entire body and gets our heart rate up. Watch fitness trainer Kelsey Lee show us how to do a burpee with the proper form. She breaks it down, step by step, and shows you what muscles are used, how to do it the right way, and all the basics of the burpee.

We are doing a lot of burpees this month and I know most of you skip them. Take out the push up…start in the squat position and do the squat thrust, frog jump and jump squat.

 

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