Let’s talk legs shall we?
Strengthening your hips, butt, and thighs will help you perform better in gym and in life.
A strong lower body helps ward off injuries and will help you set a new PR come race day.
Amber Venerable
(Oh hey, here’s your new10K training plan.)
So how do you get started?
Well, you’re able to squat, and squat some more.
Check out the exercises below, then go crazy with that peach emoji.
Drive through left heel to stand without lowering right foot.
Pause at top, then push hips back to sit down.
Do two sets of 10 reps on each side.
Take a big step with right leg, rotating away from the body towards the five o’clock position.
Keeping left foot flexed and chest lifted, bend right knee to lower into a side lunge.
Push through right heel to stand, rotating back to starting position.
Do two sets of 10 reps on each side.
Advanced Step-Ups do two sets of 10 reps on each side
Stand facing side of chair.
Lift right knee and place right foot on chair.
As you step up, raise left knee to hip height.
Bend both knees lowering into a reverse lunge, then drive through left heel to return to standing.
Do two sets of 10 reps on each side.
Step right leg diagonally behind left leg and bend knees until front thigh is parallel to floor.
Keep spine long, shoulders rolled down and back and abs tight.
Push through left heel to stand, and sweep right leg out to side with foot pointed.
Immediately move into the next rep. Do two sets of 10 reps on each side.
Drive through heels to stand.
Do two sets of 10 reps on each side.
Place one weight (try five to eight pounds) behind right knee.
Right foot remains flexed, squeezing the leg to keep the weight locked in place.
Do two sets of 10 reps on each side.
