Take your lower-body workouts up a notch with this 30-minute routine.
Consider the glutes and hamstrings the key that unlocks faster race finishes.Strong glutes power your gait and better your form for injury prevention by keeping your pelvis in alignment and your low back from overworking.
Meanwhile, the hamstrings extend the hips and flex the knee—both key phases of your stride. When you maximize efficiency through these steps, you run faster.Gaining those benefits means you have to give the glutes and hamstrings extra attention in the weight room—and keep challenging them with progressive moves. Enter this workout from Winnie Yu, DPT, CSCS, doctor of physical therapy at Bespoke in New York City and host of Race-Ready Strength, our new program. In addition to these main muscles, you’ll work out the rest of your body, creating all-over strength for better, more powerful running. The WorkoutYou’ll start this workout by waking up the glutes and hamstrings and opening the chest via a warmup. Then you have three strength sets, in which you’ll perform two exercises back-to-back for three rounds. You finish it up with static stretches. 📆 When? Do this workout early in the week, like on a Tuesday, hours after a speed workout.Equipment Needed2 sets of dumbbells 1 kettlebell exercise matFor week 4, add a light kettlebell and a bench, box, or stepThe ExercisesWarmup: 2 rounds1. Good Morning10 reps2. Deep Lunge + Chest Opener10 reps per sideStrength Set A: 3 rounds1. Romanian Deadlift8 reps2. Pullover + Leg Extension8 repsStrength Set B: 3 rounds1. Hamstring Walkout8 reps per side2. Split Squat Hold + Overhead Press8 reps per sideFinisher: 3 Rounds1. Suitcase March10 reps per side2. Glute Bridge Hold + Chest Press10 repsCooldown: 1 round1. Seated Hamstring Stretch + Overhead Reach30 seconds per side2. Crossbody Deltoid Stretch30 seconds per sideThe Benefits Strengthen key running muscles to improve performance, while working the entire bodyBoost running power and speed by specifically strengthening the glutes and hamstringsTarget commonly weak areas in runners to help you sidestep injuriesImprove running mechanics by maximizing efficiency and bettering body alignmentBuild upper-body strength and core stabilitySave Workout
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