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🏃 Running workout

Injury-proof legs and a steady core. No equipment needed, about 20 minutes. Do it 2–3 times a week alongside practice.

  1. Reverse Lunges
    3 sets × 8–10 reps each leg
    Legs, Glutes
  2. Step-Ups
    3 sets × 8–10 reps each leg
    Legs, Glutes
  3. Single-Leg Glute Bridge
    3 sets × 8–10 reps each leg
    Glutes, Hamstrings
  4. Calf Raises
    3 sets × 15–20 reps
    Calves
  5. Side Plank
    3 sets × 20–30 sec each side
    Core
  6. Dead Bug
    3 sets × 8–10 reps each side
    Core

Warm up for 5 minutes first (jog on the spot, arm circles, leg swings). Rest 45–60 seconds between sets.

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