My Weak Spot (7/20-7/26)

My hips are probably my weakest area (part of why I have had stress fractures in each one) so I try to work them as often as possible – especially when I’m running a lot!!  This week I really focused on them.

Sunday 7/20  44 skater squats with band.

ready
ready
step right
step right
ready to step left
ready to step left

Band Skater SquatsThis was fun – staying in the squat position the entire time made for a nice quad burn besides working my hips!!!

I got in a good 10 mile run – 76:27 followed by 3.15 easy miles!!!

Monday 7/21  44 machine gun kicks.

ready
ready
extend
extend

I should have done a video so you could see that this is actually a quick move.  Part of the challenge is keeping balanced!!!  And, after the first set – gotta work the other side!!

ready to go
ready to go
extend
extend

And – finally a lifting day again!!!  Chalean Extreme – Push Circuit 1.  I wanted to get some cardio but not run so I did Les Mills Combat Power Kata 45 – super fun way to get in a great workout!!!

Tuesday 7/22  44 kneeling leg lifts.

ready
ready
lift
lift

After the first leg is burning then switch and repeat!

go
go

Another 10 miles  this time a bit faster – 74:44 followed by an easy mile!!!

Wednesday 7/23  44 side lying leg lift — point and flex feet.

lift with top leg behind toe pointed down
lift with top leg behind toe pointed down
down with toe pointed
down with toe pointed
lift - toe up
lift – toe up

By turning the foot, I felt this in all parts of my hip!!!

2nd side ready
2nd side ready
down behind (toe down)
down behind (toe down)
lift with toe up/foot flexed
lift with toe up/foot flexed

Lifting day – Chalean Extreme — Push Circuit 2.  After lifting I pulled out a program I haven’t done in awhile – TaeBo Amped – Rockin’ Abs.  This is just over 40 minutes of cardio/core – awesome!!!

Thursday 7/24  44 standing hip circles (knee bent).

ready
ready
open up
open up
push heel down
push heel down
bring leg back around to the front
bring leg back around to the front

This was a nice move – not something I do often but I felt it after just a few reps!!

ready for side 2
ready for side 2
open out to side
open out to side
push heel down
push heel down
complet circle
complet circle

(for the record the pictures weren’t taken until Thursday afternoon after a full day of garage sale prep:)

Another  run day – 7 miles at a pretty quick pace – 47:40 followed by 4.2 easy miles.

Friday 7/25 – 44 standing leg circles.

I actually did these during a lull in the garage sale and had Jordan do the video later.  And, the video only shows one leg but I did both!!

Even though I didn’t do any other workout I still had plenty of activity working the sale all day!!!

Saturday 7/26  44 walking plie squats.

ready
ready
step left foot to right
step left foot to right

I did 44 leading with my right leg and then another set of 44 with my left leg leading.  

Slow start to the garage sale this morning – hopefully it will pick up and we can get rid of the rest of the junk/stuff!!

Happy Saturday!

Kim

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