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 run1.5–2 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)
- Smith machine squat (feet forward)2 × 10–12
Feet set a little ahead of the bar so you can sit straight down. Deep as you control.
💡 Chest up, knees out, drive the floor away.
- Leg press (high & wide feet)2 × 10–12
Feet high and wide on the platform, deep range — that foot position shifts the work to the glutes.
- Smith machine walking lunge1 × 12 / leg
Bar on the back for stability, long strides, torso slightly forward, drive through the front heel.
- Leg extension1 × 12–15
Quad finisher — pause a second at the top of every rep.
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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