This series will take you less than 3 minutes for each side and is the perfect glute strengthening/activating exercise. The number one thing that causes me (and most runners) issues and injury is weak glute muscles. This time it is not about speed, so slow and steady wins the race (and feels the burn). 🐰 🏅
3-6-9-12 Ab Routine
This routine is a one-stop shop! It starts off easy, but don't be fooled... Complete this ladder and you will be feeling the burn 🔥 on the way back down! There are 3 exercises each done 3, 6, 9, 12, 9, 6, and 3 times (just like a ladder on the track!🏃🏼) If you can't get all the way to 12 the first time, no worries! Build up to it and start with 6 or 9.
This is one of the BTC favs! We use yoga balls and Bosu balls a lot in the gym to work on stability. Our strength coach, Pascal Dobert, showed me this one and we do it at least once a week! The first time will be a killer, but once you get it down, try the straight-arm variation!
This routine will take you less than 8 minutes and is sure to leave you feeling delightfully sore the next day. For this video you will need some tools: a med ball (4-8lb), a slide board (or slide pads), and a cable stack machine or resistance bands. These dynamic core exercises will also use other stabilizing muscle- double whammy!
LEG DAY PART 1
This video has 5 exercises that you do without stopping. Start with walking lunges, then do body weight squats, stationary lunges, jump squats, and then jumping lunges. You can always add weights to these to make them more challenging. Do the whole thing twice through, taking a break between sets.
Leg day part 2
This set of exercises is shorter but more intense and technical than the first leg day video. It starts with single leg RDL with step-through. You can add more or less weight as necessary. The second exercise is a single leg box jump. If you don't have experience with box jumps, start with double leg box jumps and work your way up.
This routine only requires a resistance band, which you can make easier or harder as necessary. Start in an athletic stance, feet shoulder width apart with a small bend in your knees. As you go through this exercise, make sure to keep your shoulders down and your arms glued into your sockets. Focus on squeezing your shoulder blades together.
No steeple fails here! Just some shots of Courtney and I this spring as we started getting back into hurdling after taking a break from it all fall/winter. Just like riding a bike! These shots were all taken at the Nike World Headquarters track in Beaverton, OR where we live/train.
These are just a few of the basic drills I do as part of my steeple routine. The key is to be light on your feet, keep your core tight, and use your arms! Do both versions alternating with right and left leg trail. Wearing sweet shades is optional... 😉