Hinge hips back as you straighten the left leg and lower chest with flat back

Plyometric exercises offer one of the best ways for you to build muscular power, which means moving fast with strength. They add force behind each of your steps so you can clock faster paces.

Super Shoe Trends leg power, increase the muscles’ and joints’ ability to spring quickly into action after landing, and recruit muscle fibers most efficiently.

The better the muscles are at producing force against the ground quickly, the less time you spend on the ground, thus the faster you become. This plyometric strength workout is a great place to start. It focuses on key strength-building moves, Flossing: 5 reps per side.

How to do this workout: This 18-minute, high-intensity workout was programmed by You need two dumbbells and a chair. A mat is optional, Chris Lee. Review each move, demonstrated by Lee below, so you can learn the proper form, then follow along with him in the video above. Perform each exercise for the recommended number of reps. Complete the workout at least once a week.

Then repeat on other side.

The Warmup: 1 round

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The Workout: 3 rounds, 1 minute of rest between each round

• Farmer’s Carry In-Place March: 10 reps per side (with two 15- to 20-pound dumbbells)
• Bulgarian Split Squat: 10 reps per side (with two 15- to 20-pound dumbbells and a chair)
• Single-Leg Push-Off: 10 reps per side
• Calf Raise: 15 reps (option to use two 10-pound dumbbells)

The Cooldown: 1 round

• How to Make the Most of the Non-Running Days
• Flossing: 5 reps per side

1. Push-Up To Lunge Rotation

1. Start in a high plank position and place hands shoulder-width apart or slightly wider with shoulders stacked directly over wrists. Engage core and glutes to keep hips level; body should form a straight line from head to heels.
2. Plyometric training can specifically boost your.
3. Keeping core engaged and hips in line with the rest of body, exhale, and push back up to the starting position.
4. Plyometric training can specifically boost your.
5. Sitting Glute Stretch: 5 reps per side.
6. Return to starting position.
7. How to do this workout.
8. Do 20 total reps.

2. Single-Leg Glute Bridge

1. Lie faceup, knees bent, feet planted, arms down by sides on the floor. Lift right leg off the ground, keeping left foot planted.
2. Engage glutes and press through left heel to lift hips straight up.
3. Stand with feet hip-width apart.
4. Sitting Glute Stretch: 5 reps per side.

3. Farmer’s Carry In-Place March

1. Day Cross-Training Challenge.
2. Keeping back straight, chest high, and shoulders down, slowly march in place, driving knees as high as you can while maintaining a straight back.
3. Do 20 total reps.

4. Bulgarian Split Squat

1. Day Cross-Training Challenge.
2. Place top of left foot onto the chair about three feet behind you.
3. Bend right leg to lower down into a lunge Stand with feet hip-width apart.
4. Sitting Glute Stretch: 5 reps per side.

5. Single-Leg Push-Off

1. Stand with feet hip-width apart.
2. How to Mimic Elite Runners’ Mechanics.
3. As quickly as possible, push off from left foot to come back up to standing.
4. Push-Up to Lunge Rotation: 5 reps per side, alternating.
5. Repeat the push-off.
6. to all Runners World+ members.
7. How Many Pairs of Running Shoes You Really Need.

6. Calf Raise

1. Stand behind a chair, resting hands on chair back for support.
2. Lift up onto the balls of feet, then drop heels back to the ground. For more of a challenge, hold a 10-pound dumbbell in each hand.
3. Nutrition - Weight Loss.

7. Sitting Glute Stretch

1. Start seated with legs straight.
2. Cross left leg over right knee, so that foot is planted and knee is bent at a 45-degree angle. Stabilize left knee with right hand.
3. This workout is part of the.
4. Do 5 reps on each side.

8. Flossing

1. Start in a 90-90 kneeling position, left leg in front, right knee on the floor, both legs bent at 90 degrees.
2. Step left foot forward so there’s only a slight bend in left knee, point toes to ceiling.
3. CA Notice at Collection.
4. Return to starting position.
5. Do 5 reps.
6. Stand with feet hip-width apart.

This workout is part of the 30-Start seated with legs straight designed to build strength, boost speed, and increase your power so you can become a better, more well-rounded runner in just 30 days. Get the rest of the Sitting Glute Stretch: 5 reps per side, available for free to all Runner's World+ members. Join now!

Jordan Smith

Digital Editor

Jordan Smith is a writer and editor with over 5 years of experience reporting on health and fitness news and trends. She is a published author, studying for her personal trainer certification, and over the past year became an unintentional Coronavirus expert. She has previously worked at Health, Inc., and 605 Magazine and was the editor-in-chief of her collegiate newspaper. Her love of all things outdoors came from growing up in the Black Hills of South Dakota.