Outdoor Glute And Leg Workout

This is a great workout to hit your glutes and legs with the resistance you crave!  You can do this virtually anywhere-NO EQUIPMENT NEEDED!  Modify according to the resources you have on your Training Ground.

Train safely and have fun! 

If you want to increase the levels of difficulty, run on damp turf and/or train on a windy day and run INTO the wind.  

WARM UP:

• Walk 1 lap

• Arm Circles

• Walking Hip Circles

• V-Jog:  (Your running path on the field makes a V shape)

• Start at one corner of field, run to midfield on opposite side, pivot and jog to far corner of opposite side

WORKOUT:

• 100-yard run (swift pace) x2 (walk in between if needed) 

• 100-yard walking lunges (step through the lunge and immediately into next lunge)

• 100-yard grapevines (change leading leg at 50-yard mark)

• 100-yard wind sprints x8

• 15 Jump Squats x2

• One-legged bleacher step-ups 2 sets of both directions x 15 reps each leg

• Facing Bleachers 

• Side facing 

• Jump Squats (12)

• Side to side lunges with Glute push backs (to failure) s/s 100-yard wind sprint on the track 

• Walk 100 yards

• 100-yard wind sprint/walk 100 yards x5

• Bleacher Leg Press:

• Side facing-one foot on bleacher & Engage glutes 

• Using a controlled motion, ISOLATE the leg on the bleacher and SLOWLY press thru your heel lifting yourself off the ground just high enough to make your Glute and Quad burn (the range of motion is small; maybe 15 or 20 degrees) 

• Control the motion back down

• 10 QUALITY or to failure 

• Repeat with other side and s/s Jump Squats to failure 

• Runway Style Walk the Lines:

• Walk 50 yards on your toes on the lines of a track lane (2 sets)

• Keep abs tight, shoulder blades down and back

• ADD SOME SASS! 

 Stretch and roll really well when you're finished. 

IMPORTANT INFO FOR TRAINING IN WINDY CONDITIONS: 

Don't be misguided if you don't have the amount of sweat you THINK you should have with an intense workout.  Training in the wind can be deceptive as to how much water your body is actually losing because your evaporative loss happens so quickly.  

Hydrate frequently and aggressively.