Workout Wednesday: FREE Workout Sheet Glutes, Hips, & Thighs a Runner’s Most Precious Asset
Happy Wednesday! I’m bringing you a short and sweet mini band workout with a freebie PDF to log it!! From my experience, we are super great at reading posts and thinking to ourselves well…huh…that’s a great idea! But, we rarely follow through on the ‘implement’ part. Maybe that’s just me?? In an effort to help you put this post to good use I created a basic workout log sheet for you to print out and record your workouts. There’s one specific to this mini band set and also a blank 7-day sheet to fill in your own exercises. I posted on Instagram yesterday about how much better I adhere to a program if I have a log and a plan:
Even ((this)) personal trainers need a plan. That’s why I created these awesome, easy-to-follow worksheets!! Basically spells it out for my ladies. I find I’m more inclined to strength train with a log. I’m just a little slower with my workouts now 😂 as I’m short of breathe here and there. •What do you use to keep up with workouts?• #personaltrainer #pinkpaynefit #pregnantrunner #pregnantlife #fitmom #strength #strengthtraining #strongrunner
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So if a personal trainer needs this how much would you need it? 🙂 So, I’m sharing.
I chose the mini band routine to share with y’all today because I’ve had a few ladies recently request something to help with their hips and glutes. And it’s for good reason!! Women runners (especially mother runners) tend to have ‘wobbly’ hips due to loose ligaments, wider hips all causing more of a anterior tilt in the pelvis. Not so great for running injury free! So it’s vital we take extra special care of our trunk. One part of that means hip and glute work and another part is taking extra special care of our transverse abdominals (that’s a post for another day).
Mini Band Workout
Time needed: 5-10 minutes (2 sets of 10 took me about 5 minutes, 3 sets of 15 takes closer to 10 minutes)
(*please note you may perform any or all of these without bands. However, you will not reap the greatest benefit from the added resistance. You may also substitute bands for ankle weights.)
Begin with 2 sets of 10 repetitions and work your way up to 2-3 sets of 15-20.
Squat with hip abduction
a. Place the mini band a few inches above your knees.
b. Perform a normal bodyweight squat (ensure that knees do not go beyond toes).
c. When coming back up from squat lift one leg straight out to the side, pause, slowly lower.
d. Squat again, rise, and repeat hip lift on opposite leg.
a. Place the band just above your ankles. Face a wall, chair or anything you can use to slightly balance with.
b. Slightly bend one leg while you lift the other off the ground. Keep the leg straight and drive that heel back into the wall behind you. Squeeze your glute as you lift. Do not rock forward to try to get the leg up higher. Height doesn’t matter. Just focus on squeezing your glute and keeping your core tight.
c. Briefly, pause at the top and then lower down and repeat on the same side.
a. Start on the ground on all fours (hands directly under shoulds and knees directly underneath hips) with the mini loop band around your legs above your knees.
b. Keeping the knee in a bent position, engage the glute as you raise the leg up laterally, moving your knee away from the body.
c. Pause and squeeze the glute at the top. Then, slowly lower the leg to the starting position.
Avoid rushing through these exercises!! These types of movements reap the most benefit from slow and controlled motions.
Avoid tilting hips excessively and/or curving lower back, when moving through exercises.
I’ve also created a blank Basic Workout Log Worksheet that covers 7 days. I kept it short, simple and sweet! All you have to do (besides workout of course!) is write down the reps and weights! Easy peasy! If you struggle with creating your own workouts or plans please see below to get in touch with me. I’d be more than happy to help you create something unique! Download the PDF for free here!
For more info on online training to get the max out of your workouts contact me here (I will be going out on maternity leave December 2017-February 2018):
ONLINE COACHING FORM <– This is only a request for info! You are NOT signing up for anything by filling this out! 🙂
Do you currently perform any hip/glute exercises? Have you ever been injured in the pelvic region? If you’ve given birth have you found yourself with less stable hips?
I’m linking up with the Fit Foodie Mama for Wild Workout Wednesday where other bloggers share their latest and greatest workout tips!
*Amazon Affiliate Link. Please see my full disclosure here.
25 Oct 2017 / runpinkjess / 2
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