This plan, designed by fitness guru, Michelle Bridges will help you strengthen your glutes and core. Both muscle groups play an important role in keeping runners injury-free. Perform 20 reps of each exercise, repeat circuit 3 times.
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Backwards stepping lunges
Stand tall and take a long step back keeping your feet hip width apart. Return your back foot to the step – that’s one rep. Your front foot can be elevated on a low step as pictured or on the ground. Your movement should be up and down – not forwards and backwards. Repeat on the other leg.
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Single leg squat
Grab a post to steady yourself and stand on one leg, keeping the knee unlocked at all times. Slowly lower yourself trying to mimic a normal squat, keeping your knee as stable as possible, ensuring it doesn’t cave in. Drive through your heel on the way up. Repeat on the other leg.
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Side plank raise
Lie on your side, and ‘stack’ your shoulders, hips, knees and feet perpendicular to the floor. Stabilise yourself on your elbow and hip. Push your hip up towards the ceiling so your body is in a straight line from your toes to your head. Lower your hips back down and repeat the ‘lift then lower’ for 20 reps on each side.
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Single-leg extension
Lie on your back and lift your legs with knees bent 90 degrees. Draw in your abdominals and place your arms beside you, palms down. Straighten one leg at a time until you can no longer keep your abs drawn in. As soon as you feel your abs “pop” out or the arch in your lower starts to increase you have extended the leg too far. Alternate legs, left and right is one rep.
