Improving athletic performance often hinges on the strength of specific muscle groups. A targeted workout focusing on the glutes and hamstrings can enhance running efficiency, speed, and overall power. According to Winnie Yu, DPT, CSCS, and doctor of physical therapy at Bespoke in New York City, dedicating less than 30 minutes to this particular routine can yield significant benefits for runners and athletes alike.
The workout, featured in the new program Race-Ready Strength by Runner’s World, is designed to not only strengthen the lower body but also engage the core and incorporate some upper body movements. This comprehensive approach aims to improve fitness levels while also promoting a more effective running stride.
Workout Overview
The session begins with activation exercises intended to wake up the lower body and core. Following the warm-up, participants will complete three strength sets, each consisting of two back-to-back exercises performed in three rounds. The workout concludes with a cooldown that includes foam rolling and mobility exercises to enhance recovery.
Yu recommends scheduling this workout early in the week, such as on a Tuesday evening, ideally following a morning speed training session. This strategic timing can help boost performance throughout the week.
Required Equipment
To effectively execute this workout, individuals will need:
– Two sets of dumbbells
– One kettlebell
– A foam roller
– A bench, couch, or chair
– For week two, a mini looped resistance band can be added for extra challenge.
Detailed Exercise Breakdown
**Warm-up (2 rounds):**
1. Half-Kneeling Adductor Rock: 10 reps per side
2. Quadruped Up Over: 10 reps per side
3. Supine Psoas March: 10 reps per side
**Strength Set A (3 rounds):**
1. Sumo Deadlift: 12 reps
2. Face Pull: 12 reps
**Strength Set B (3 rounds):**
1. B-Stance Hip Thrust: 10 reps per side
2. Alternating Leg Raise: 10 reps per side
**Finisher (3 rounds):**
1. Plank Hip Dip: 10 reps per side
2. Quadruped Kickback: 10 reps per side
**Cooldown (1 round):**
1. Foam Roll Hamstrings: 30 seconds
2. Pigeon Pose: 30 seconds
3. Cat Cow: 10 reps
Benefits of the Workout
This targeted routine offers numerous advantages for those looking to enhance their athletic performance. Strengthening the glutes and hamstrings not only builds power but also improves efficiency and speed during runs. Engaging the entire body fosters strength and stability, which are critical for overall performance enhancement. Furthermore, by fortifying weak areas such as the glutes and abdomen, runners can significantly reduce their risk of injury.
Incorporating this workout into a regular training regimen can maximize running efficiency by refining stride mechanics, ultimately contributing to better performance on race day.
For those interested in improving their athletic capabilities, this workout represents a powerful tool that can be integrated into any training schedule with minimal time investment.
