At the gym uses machines & weights. At home swaps in band versions of every exercise.
Warm-up
- Brisk walk4–5 min
Walk into the run so the first mile doesn't feel like a fight.
- Leg swings + ankle circles2 min
Open the hips and ankles before the first stride.
Run
- Easy run2.5–3 mi
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.
Activation (after the run)
- Glute activation3–4 min
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.
- Hip openers2 min
Deep squat hold and a couple of lunge stretches to loosen the hips before you load them.
Legs — squat pattern (heavy, short)
- Leg press (single leg)4 × 10–12 / leg
One foot high and centred. Fixes side-to-side imbalance and hammers the glute.
💡 Go deeper than you think — the stretch is where the growth is.
- Smith machine Bulgarian split squat4 × 10 / leg
Rear foot on a bench, bar on the back. The Smith takes balance out so you can push weight.
- Smith machine reverse lunge2 × 10 / leg
Step back under the bar, sink and drive up through the front heel.
- Hip abduction machine (lean forward)2 × 12–15
Torso leaned forward over the pads — upper-glute burn.
Cool-down & stretch
- Light walk3–5 min
Let the heart rate settle and flush the legs.
- Hip flexor + couch stretch45 s × each
Open the front of the hip after heavy thrust/squat work — tight hip flexors flatten the glute.
- Pigeon / figure-4 glute stretch45 s × each
Release the glutes you just worked.
- Hamstring fold45 s × each
Gentle forward fold to release the posterior chain.
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