Killer Lower Body Workout To Increase Speed

Today we’re going to be going through a full lower body strengthening workout to increase your speed.

Let’s start with a power exercise. We’re going to have eight posterior chain exercises, three exercises to improve your balance and adductor strength, two hip flexor exercises, anterior tip calf raises – all together 17 exercises. This is going to be challenging but you could do all of these exercises in one workout.

I’m going to put everything here in terms of the amount of reps and sets. Before that, I want to add a little motivation, just because I was listening to this earlier it was motivating to me. I think it can have the same impact for you – do you think you can take specific actions that will make you stronger, that will make you faster, that will make you healthier, and if you do believe you can do those things starting today and based off those actions you can get stronger, you can get healthier, and you can get faster, then it’s important to recognize that this puts you into a certain level of person that actually believes that they can impact their future.

There’s a lot of people that just believe that the circumstances that they’re living in are going to be their forever reality, the more negative outlook which is that they are a product of the circumstances rather than somebody that can catalyst or can be a jumping board into a better future and so you want to be able to remember that you can control your life, you can control your outcome, you can make yourself stronger, you can make yourself faster ,you can make yourself healthier by making the correct choices today and continuing those over the next 3 weeks, over the next 3 months, over the next 3 years, and see tremendous results!

Now let’s get started. The first one’s just going to be a hang clean. We can also do a Power Clean where you just start from the ground but for me I just like to do the Hang cleans really focusing on getting big extension to the hips, landing in a good position with the knees, again this is a power exercise. You could also do snaps where you’re coming all the way up overhead. Power clean starts from the bottom.

Then we got straight leg deadlifts. I do think straight leg deadlifts when it comes to sprinting is better than doing a kind of traditional deadlift with more knee bend I think that lunges are a great exercise so you can improve your speed whether it’s walking doing a reverse lunge.

Doing regular dumbbell lunges, barbell lunges, walking lunges, all that – is super important to your running. Another one’s going to be more of like a groin exercise where I shift side to side. We got Nordic hamstring curls, with this you can improve your hamstring strength. I think thrusters are super good as this is a great way for hamstring build up. I like to do it with single leg as well as two legs, and when I do that though I’ll usually super set it and really feel my glutes working pretty hard and have better stability in the knee.

Adductor exercise, so this is great for any type of athlete with the focus is making sure that the knee is not wobbling or not moving. As soon as I lift up I get a little bit of wobble and even as I’m going through there’s a little bit of some motion going through there but the idea is especially when you’re coming up don’t let that knee come inwards you want to be able to keep everything nice and straight as you’re going through the exercise. This is a just an assisted lunge as I’m going forward here I’m really trying to keep my heel down the best that I can and getting my hamstring all the way to my calf, so it’s not really a lunge as much as it is, or it is a lunge but I’m not trying to go down. I’m more trying to shift my weight forward and getting my heel all the way up here, and really not trying to touch this knee to the ground. I’m keeping this leg as straight as possible. The good mornings are also really important, got to use those to help build up the back, keep the posterior chain nice and strong.

This one’s a great one I love single leg rdl’s I think it’s really important to do this so you’re able to improve the balance within the lower body. We also have a banded hip flexor here so this is a great exercise so you can strengthen the hip flexors. I think the hip flexors is probably one of the most important exercises when it comes to running faster and I see a lot of people that are just not strong enough in the hip flexors and that’s what’s impacting their ability to run fast.

This is another good one just now I have my leg out in front of me as I’m lifting all the way up just make sure you’re not leaning back too much you want to stay nice and upright as you lift up the leg, again this is a great exercise to be able to improve your speed. Then we have ankle circle so this is anterior tib this is to build up the strength within the ankles so I’m just circling through with a kettle bell. I’ll also go up and down with the kettle bell, a lot of different like single leg jumps and things like that can be used as well so you can strengthen your anterior tibialis if you need an exercise to be able to work on that to strengthen the ankles you could check out the card here to be able to see better exercises for that ’cause this is another very, very, important muscle group that you have to strengthen in order to run faster.

We also have straight leg calf raises. When I do straight leg calf raises, I’ll, a lot of time, also turn the foot out, turn the foot in, and also keep the foot facing straight ahead just to work on different parts of the calf so that’s all getting stronger. I think it’s important to really develop that ankle joint both on the front side and the back side so for me in particular, especially I’m always doing calf raises, and then I love the toes to bar I think this is a great exercise to build up the coal bringing the leg all the way up and then also 100 flutter kicks.

So that’s going to be the 17 exercises of the core workout. Again, you can check out all the different tabs to be able to go through and see all the exercises. This is a great single day workout, your leg should be on fire after, I hope that this information made a positive impact on you not only with the motivation at the beginning but also with all of the exercises, the workout, I wanted to combine the motivation at the beginning with the workout to so you’re just that much more enticed and energized to be able to positively impact your future.

You can follow through these exercises by watching the full video here:

I really hope these exercises help you in being able to get stronger, being able to get faster, and also be able to get healthier, so get right to it! Let me know how it goes by connecting with us through comments, our YouTube channel, or via our social media links. See you there!