Time to incorporate what we have shown you in exercise of the week into workout of the week! Here is one we like, it can be done on a run or a non-run day:
Dynamic stretch warm up or cardio warm up 10-15 minutes of choice.
Focus on getting good ROM and muscle activation.
No added weight standing front leg raise 10-15 reps each leg (for added difficulty you can add weight)
Standing hamstring curl 10-15 reps each leg
Single leg dead lift (standing, lift right leg straight back and hinge forward at the hips. Arms reach for he ground then back to starting position) 10-15 reps each leg
Leg bridge post (dig heels into ground not flat footed) 10-15 reps
Standing side leg lift 20-25 reps each leg
Side plank 30-60 seconds each side
Plank hold up to 60 seconds
Any questions on this workout? Feel free to email us at firstname.lastname@example.org