Happy 4th of July everyone. I hope you had a wonderful day celebrating freedom. Always take a minute to thank those who have fought for our freedom, as well as pray for those who long to be free. Today is so much more than a day off from work, but also a time to be grateful.
Alright, so lately, I have been focusing on Glute and Hamstring workouts at home. This is one of the (many) areas I lack strength in. I've quite literally got a lazy bum. Honestly. My glutes are not the best... and they’re seriously letting the rest of the team down... my hips in particular. So I’m on a mission to improve my glute strength over the next few weeks. Glute activation exercises are incredibly beneficial because they teach the glutes how to fire appropriately. This restores proper movement patterns and alignment, which ultimately increases the body’s functional capacity.
Read more about weak glutes/hips here.
The overall sedentary modern lifestyle can cause glutes to weaken over time. This means that your glutes are less likely to activate when you run; which means that you don’t have as much force to push you forward since you glutes aren’t activating to their full potential and you are relying then on other smaller muscles to do their work. You’ll fatigue faster, run slower, and be prone to injuries.
What I've been loving lately....
(Make sure you do a little warm-up before starting and stretch after the workout.)
Bridges (with or without resistance band)
Monster walks with resistance band
Single leg deadlifts
I don't do all of these at once, I pick 3 of them and rotate through them at 15x3, 2-3 times a week depending on how much I work them on days I see that trainer guy.
Of course there are a bunch of exercises one could do, but these have been my go-to's lately. Definitely perform these movements before your strength training session or shorter runs... I bet you’ll notice a difference.
Hope you all enjoyed your extended weekend!
Dream Big. Work Hard.