Strength #1: Hips & Glutes

Warmup (dynamic):

  • Leg swings (20 front, 20 cross body, each leg)
  • 1 mile jog easy (SLOW)

Drills (2 x 25-30 meters, each):

  • High knees
  • Butt kicks
  • High skips
  • Long skips
  • Carioca high step
  • Lunges
  • Bounding strides

Exercises (2 x 20 reps each):

  • Mountain climbers
  • Air squats
  • One leg squats (stand on block if necessary)
  • One leg glute press (lying on back, one leg bent, lift butt up, engage glute)
  • Lunge jumps
  • Flutter kicks
  • Hanging knee lifts (hang from a bar, pull knees up to your chest repeatedly)


  • Strides (4-6 x 20 sec), focus on form, 80-85% of max effort

Cooldown: Static stretching

  • Quad pull
  • Hamstrings
  • Pigeon stretch
  • Static lunge (front and side)

Sum banner




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