Do you wish to run longer, faster, and harder?
Find out this secret weapon for all runners
Whether you are a professional runner, or you run for fitness or fun, nothing is ever as it seems when it comes to running.
The secret isn't just more running. Its never that simple.
The true trick is spending time in the squat rack. Building your leg muscles means more power output for faster runs and more force absorption for less injuries.
Adding heavy lower-body exercises will also develop your slow-twitch muscle fibers for those long runs.
Finally, because you’ll add more absolute strength, each step you take will be of less intensity so you can last longer.
This ultimate work-out routine is the secret weapon you need to enhance your running.
So here's how it works:
This isn’t your normal leg workout . Here the aim is to develop real strength and work capacity with lots of strength and volume. Go heavy, but don’t compromise technique or the rest periods.
This program focuses heavily on the total-body exercises that strengthen your quads, hamstrings, and glutes in good proportion.
It also fires the stabilizer muscles that improve your balance, mobility, and movement and keep your joints happy.
Then, you’ll interchange heavy lifts with breathing exercises to help you reset, tone down your muscles, lower your heart rate, and stay calm so you can come back and perform like a beast.
A1) Deep Squat Breathing, 8 sets, 5 breaths, 30 seconds restA2) Front Squat, 8 sets, 5 reps, 30 seconds rest
B1) Bulgarian Split Squats, 4 sets, 8 reps each, 30 seconds restB2) Goblet SquatB3) Single-leg Hip Bridge, 4 sets, 10 reps each, 30 seconds rest
A1) Child’s Pose Breathing, 8 sets, 5 breaths, 30 seconds restA2) Barbell Reverse Lunges, 8 sets, 5 reps, 30 seconds rest
B1) Barbell Jump Squats (50% of the weight from in A2), 4 sets, 4 reps, 30 seconds restB2) Single-Leg Romanian Deadlift, 4 sets, 8 reps each, 30 seconds restB3) X-Band Walk, 4 sets, 8 reps each direction, 30 seconds rest.
With these at your finger tips, you're past good to go!
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