Week 29: Lower Body Power: Glutes and Hamstrings

Theme: Lower Body Power: Glutes and Hamstrings Strength: Blaikie's Step-Up Use the bottom step of a staircase or a sturdy low platform. Step up with your right foot, press through the right heel to b...

Theme: Lower Body Power: Glutes and Hamstrings Strength: Blaikie's Step-Up Use the bottom step of a staircase or a sturdy low platform. Step up with your right foot, press through the right heel to bring your body up, then step down. Lead with the right foot for all reps, then switch. 3 sets of 10 reps each leg Source: William Blaikie — How to Get Strong and How to Stay So (1879) Walking: Walking with Resistance Walk 35 minutes carrying a light backpack (5–10 lbs). The added weight increases caloric expenditure, strengthens your core and legs, and trains you for any hike or extended walk. 35 minutes with light backpack, 2 times this week Source: U.S. Army — Manual of Physical Training (early 1900s) Stretching: Lying Hamstring Stretch with Strap Lie on your back. Extend your right leg toward the ceiling. Use a towel or belt looped around your foot to gently pull the leg toward you. Hold 45 seconds. Keep the opposite leg extended on the floor. 6 minutes Source: Edwin Checkley — A Natural Method of Physical Training (1890) Mindset: Legs Are Your Engine "Walking briskly for a set time each day will do more for a man's constitution than any tonic yet discovered." — William Blaikie Reflection: Your legs have carried you every day of your life. When did you last consciously thank them? Source: William Blaikie — How to Get Strong and How to Stay So (1879) Challenge: Take the stairs every opportunity you encounter this week.