HIPS/GLUTES

Strong hips and glutes are key to stabilizing and protecting our mid-section, as well as powering our legs on those hard effort runs.  Properly utilizing your glutes when running can prevent future injury and provide strength and efficiency to your run.

 

Clamshells, Side Lying Leg Lifts, Glute Bridges, SL Glute Bridges
Perform each exercise as a tabata: 20 seconds of work, 10 seconds of rest for a total of 4 minutes.

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Perform each exercise in a tabata format. 20 seconds of work, 10 seconds of rest for a total of 4 minutes.  Begin with one minute Side Steps targeting Gluteus Medius. 30 seconds stepping in each direction. 

1. One minute // 30 seconds each direction // Side Step targeting Gluteus Medius

Tabata

1. Rainbow Taps

2. Standing Fire Hydrant Static Hold

3. Lateral Leg Extension & Pulse

4. Hip Extension & Pulse