Single leg strength workout specifically designed to help prepare your legs and body for the uphills and downhills of the Boston Marathon course.
This routine was developed based on the EMG research of fatigued muscles of Boston runners. Thus, we’ll target these muscles in an isolated manner so we can eliminate any imbalances and help you develop fatigue resistance.
⬇️ Get the full 6 week Boston Marathon strength workout series specifically designed to help prepare your legs and body for the uphills and downhills of the Boston Marathon course. runnersconnect.net/boston-mar...
Set 1 x 2-3:
💪Eccentric Bulgarian split squat x 10-12 rep each side
3 count down, 1 count up
Muscles Targeted: glutes, quads, hamstrings
💪RDL’s x 10-12 rep each side
Either do full RDL or staggered stance
Muscles Targeted: hamstrings, glutes
💪Pulsing Squats x 45-60 sec
Eccentric exercise
Muscles Targeted: glutes, quads
Set 2 x 2-3:
💪Reverse Lunge w/ calf raise x 10-15 rep each side
Muscles Targeted: glutes, quads, calves
💪Clamshells - 2 way
10 x regular
10 x elevated feet
Muscles Targeted: hips, glutes
💪Running Arms in half kneeling x 10-15 rep each side
Muscles Targeted: obliques, shoulders, back
💪Plank w/ weight pass x 30-60 sec
Muscles Targeted: abs, obliques, shoulders