This routine is designed to target the muscles that help us generate power for our stride - the hips, hamstrings, glutes and quads and using reps and resistance to focus on improving power generation and not necessarily fatigue.
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Do 1-3 sets of each set and try to use higher weight or resistance.
Set 1 x 1-3:
Calf Raise w/ Glute Isometric x 8-15
Muscles Targeted: Calf, Glute, Hip
Modified or Full Kettlebell Swings x 8-15
Muscles Targeted: Glute, Hamstring
Squat w/ Press - single x 8-15
Muscles Targeted: Glute, Quads, shoulder
Set 2 x 1-3:
Wall Sit with March x 1 min
Muscles Targeted: Quads, Core
Eccentric Singe Leg Heel Raise x 10-15
Muscles Targeted: Calf
Hip Thrusts x 8-15
Muscles Targeted: Glutes, Hips
Set 3 x 1-3:
Plank Walk x 1 min
Start on hands move down to elbows and back up
Muscles Targeted: Shoulders, Abs, Obliques
Bicycles x 1 min
Muscles Targeted: Abs, obliques