Run + Legs — Hip Extension

Walk into the run so the first mile doesn't feel like a fight.

Open the hips and ankles before the first stride.

Conversational — you could talk the whole way. RPE 4–5.

Run by feel, not pace. If your legs are heavy from lifting, slow down or walk 30 s and pick it back up — the mileage matters more than the speed.

💡 Same route, same effort, different day: consistency is what burns the weight off.

Banded walks, glute bridges, fire hydrants. Wake the glutes up so they do the work, not your lower back.

💡 If your glutes feel 'asleep' after the run, do a little more here.

Deep squat hold and a couple of lunge stretches to loosen the hips before you load them.

One foot flat on the floor under the bar, other leg extended — nearly single-leg loading with the Smith's stability.

💡 Chin tucked, ribs down — the movement is hips, not spine.

Pad below the hip crease, round slightly, drive up with the glutes. Hold a plate when it gets easy.

Face-down curl, slow negative. Hamstring shape right under the glute.

Push the pad back, hold a beat, take three seconds to return. Machine only — no cables.

Let the heart rate settle and flush the legs.

Open the front of the hip after heavy thrust/squat work — tight hip flexors flatten the glute.

Release the glutes you just worked.

Gentle forward fold to release the posterior chain.