Day 173

HIPS, HAMS, & HINEY

Warm up with a large lap.

Lunge walk for about 40 yds. Side squat about 20 yds, then switch directions, facing the same way going another 20 yds.

Run a small lap.

With a bungy, step on it with both feet, cross the handles and pull tight. Do a side squat, never letting your legs touch or the bungy to become loose. Go 40 yds, repeat for two sets.

Run a small lap.

Grab a mat, a step, heavy weights (25lb dumbells) and medium weights (15lb dumbells). Set of 15 straight leg dead lifts. Drop one weight, ten for each leg, straight, single leg dead lifts. With one foot on the step, holding medium weights, squat for 15, then switch legs and do another 15. Repeat for three sets.

With heavy weights, straight leg dead lifts while legs are spread apart, set of 15. Set of 15 squats. 30 seconds of Ice Skaters. Repeat for three sets.

Lay on your side. Bring your leg to your chest, then push back and around, do for 30 seconds. Same leg, leg lifts for 30 seconds. Same leg, circles for 30 seconds...then reverse circles 30 seconds. With the step, lay on the mat, foot straight up in the air, glute push for 15 each leg. Repeat for two sets.