Following is your custom program for building strength in the glute/hamstring area, along with upper-body work. The exercises that are specifically for glute/hamstring strength are marked with a dash at the end. I would recommend that you run with a compression sleeve on your hamstring if you don’t already. Here’s one from Amazon. Also, you should always ice the area after you run. This cold wrap would be easy to use.
For stretching, you’ll want to make sure you do active stretching before you run and then static stretching afterward. Static stretching before you run has been shown to do more harm than good. I’ve given just a couple of examples of stretches but be sure to warm-up well before your workout and stretch well afterward. You can use a theraband to enhance the stretches. Let me know if you have any questions.
- Hamstring kicks (before workout)
- Hamstring stretch (after workout)
Day 1 Strength:
- Bridge/ Bridge Marches —
- Standing Glute Extension with Band —
- Deadlift —
- Squat —
- Prone Straight Leg Lifts —
- Chest Press
- Upright Row
- Triceps Dips
- Hammer Curls
Day 2 Strength:
- Prone Glute Lift —
- Single Leg Deadlift —
- Good Morning —
- Glute Lift/Donkey Kick —
- Plie Squat —
- Forward Raises
- Overhead Triceps
- Shoulder Curls
- Lateral Raises
- Shoulder Press
- You’re working between 8-12 reps. Choose a weight that you can do at least 8 reps but no more than 12. When 12 reps get easy, move to the next heavier weight and do 8 reps, working your way up.
- For each exercise, do one set, rest 30-45 seconds, then do a second set. Move on to the next exercise.
- Track your progress (number of reps and weight size) on paper, in your phone, wherever is convenient.
- Challenge yourself to lift heavy weights!
.DAY 1 Strength:
Glute Bridge/Bridge Marches: Lying on your back with bent knees, walk your feet toward your hips and press your hips up while keeping your heels on the floor. Drop the hips back almost to the floor but not quite. For the marches, lift each knee and focus on keeping the hips steady, not dropping as each foot is lifted. Note: you can definitely add weight to this exercise. Just rest a dumbbell on your hips as you press up.
Standing Glute Extension with Band: Focus on standing upright and keep the back leg straight as it lifts. If you don’t have a band, you can do the exercise without one but it’s more effective with a band. They’re cheap on Amazon.
Deadlift: Bend the knees to pick up the bar from the floor. Feet are shoulder-width apart. Pull shoulders back and keeping the back flat, tip forward, lowering the bar to mid-shin. Keep the bar close to the legs. If you don’t have a barbell, you can use two dumbbells.
Squats: With feet hip-width apart, sit back into the squat, transferring your weight to your heels. Keep shoulders lifted. Knees should track over toes. You can hold a weight in front at your shoulders, or have a barbell on your back, or just use bodyweight.
Prone Straight Leg Lifts: Lie on your stomach, forehead on hands. Keeping your leg completely straight, lift each leg off the floor. The knee should be lifting. After you do single lifts, do V taps as I show in the video clip.
Chest Press: Stand with feet wide, knees bent and hips tucked under. Begin with palms facing forward and press elbows together in front.
Flies: Standing with feet together and knees bent, tip your upper body forward to parallel to the floor. It’s important to keep your back flat and not rounded. Accomplish this by pulling belly to spine and lifting through the hips. Begin with arms slightly rounded and palms facing each other. Pull the arms up and out using the muscles on the back of the shoulders.
Upright Row: Stand with feet wide, knees bent and hips tucked under. Hold weights in front of body, palms facing legs and hands together. Keeping the weights together, pull upwards with elbows out.
Triceps Dips: Begin sitting on an elevated surface. Place hands by hips with fingers pointing forward, straighten legs and bend the elbows, lowering hips to floor.
Hammer Curls: Stand with feet wide, knees bent and hips tucked under. Keeping elbows close to body, fully extend arms up and down with palms facing each other.
DAY 2 Strength:
Prone Glute Lifts: Lie on your stomach, forehead on hands. Bend one knee and lift the leg off the floor as high as you can.
Single Leg Deadlift: Holding a weight in one hand, tip forward lifting the leg on the same side as the weight. Your aim is to keep your back flat. Keep the supportive knee slightly bent and aim to maintain balance and control.
Glute Lift/Donkey Kick: From a hands and knees position, press one knee up toward the ceiling and then out to the side (that’s one rep). Focus on pulling belly to spine and not leaning too heavily on supporting leg.
Plie Squat: Standing with your feet wide and toes slightly turned out, focus on keeping your torso straight, shoulders back and hips tucked under. You’re aiming for your hips to drop to knee level in your squat. Holding a weight is optional.
Forward Raises: Stand with feet wide, knees bent and hips tucked under. Lift arms straight in front to shoulder level with palms facing down.
Overhead Triceps: Stand with feet wide, knees bent and hips tucked under. Hold one weight and lift it up and over head. Keeping the elbows close to the head, drop the weight down and then press up to straight arms.
Shoulder Curls: Stand with feet wide, knees bent and hips tucked under. With arms at shoulder level and palms facing your ears, straighten the arms out and draw back in.
Lateral Raises: Stand with feet wide, knees bent and hips tucked under. Keeping shoulders pulled back, lift arms straight to the side to shoulder level.
Shoulder Press: Lie on your back, ideally on an elevated surface. Knees are bent and feet are flat on the floor. Press your lower back firmly down so there’s no space between your back and the surface. Palms are facing each other and elbows are close to your body. Press up to straight arms.