Week 1, Day 1

Exercise no. 1

Bodyweight Squats

Stand with your feet hip distance apart with your toes facing forward. Sit back like you are sitting in a chair behind you without allowing your knees to drift beyond your toes. Sit back until you feel your glutes, quads and hamstrings engage (about a 90 degree angle in your

Exercise no. 2

Single-Leg Deadlifts

Holding free weights or a barbell in front of your body slightly, bend one knee, hinge forward at the waist and lift the opposite leg behind you. Lower the weights, keeping them very close to the tops of your legs until you reach just below your knees. Engage your hamstring

Exercise no. 3

Core Work

There are hundreds of exercises to do to strengthen your core. Crunches, planks, the bicycle, reverse crunch—they are all effective. The important issue is doing these exercises often and treating them as just as important part of your training schedule as your weekly long runs or speed drills

Exercise no. 4

Single-Leg Squats

Balancing on one foot and squat down, bending at the knee and sitting your hips back as if you are going to sit in a chair behind you. Once down to about a 90 to 115 degree angle in your knee, extend your leg back up to standing. If this

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