Strengthen the muscles on the back of the lower body and see your performance improve.
You may have heard about the benefits of strong glutes and hamstrings or the issues that pop up when they’re weak . But what you may not know: It doesn’t take a ton of time out of your week to strengthen them.
In less than 30 minutes, you can target these muscles on the back of the body . This builds power to propel you forward and adds force to your push-off—and helps you sidestep aches and pains on the run, too.That’s why Winnie Yu, DPT, CSCS, doctor of physical therapy at Bespoke in New York City and host of Race-Ready Strength, Runner’s World’s new program, created this workout. Designed to target those muscles, along with your entire core and a touch of upper body, you improve your fitness and your stride. The WorkoutYou’ll wake up the lower body and the core with activation exercises. Then, you have three strength sets in which you’ll perform two moves back to back for three rounds. You’ll cool it down with foam rolling and mobility.📆 When? Do this workout early in the week. For example, on a Tuesday evening, after a morning speed session.Equipment Needed2 sets of dumbbells 1 kettlebell Foam rollerA bench, couch, or chairFor week 2, add a mini looped resistance band. The ExercisesWarmup: 2 rounds1. Half-Kneeling Adductor Rock10 reps per side2. Quadruped Up Over10 reps per side3. Supine Psoas March10 reps per side Strength Set A: 3 rounds1. Sumo Deadlift12 reps2. Face Pull12 repsStrength Set B: 3 rounds1. B-Stance Hip Thrust10 reps per side2. Alternating Leg Raise 10 reps per side Finisher: 3 rounds1. Plank Hip Dip10 reps per side2. Quadruped Kickback10 reps per sideCooldown: 1 round1. Foam Roll Hamstrings30 seconds2. Pigeon Pose30 seconds3. Cat Cow10 reps The BenefitsStrengthen the glutes and hamstrings for more power, efficiency, and speedTap into the entire body, building strength and stability for better performanceReduce risk of injury by shoring up weak areas, like the glutes and absMaximize running efficiency by improving stride mechanics Save Workout
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