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High ups

High ups

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Develop explosive quad strength and beat back muscle fatigue towards the end of a long distance run.

Legs 4 exercise 1 |High ups

Download the workout

How to
Start on all fours with your feet against the bottom of a wall.

Drive your hips and legs up to form a reverse V and immediately lower back to starting position, continuing for 45 seconds with a 15 second rest in between sets (45/15). Repeat 3 times..

Make it advanced

Increase each rep to 60/15 and then 90/15 all for 3 rounds.

Expert tips
Keep your feet against the wall.

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Blackmores has created this series of strength training exercises for runners in partnership with elite runner Vlad Shatrov. With over 10 years’ experience training runners together with competing at the highest levels in distance running, he knows what it means to be a runner.

Vlad is also the founder of Runlab, a leading provider of group interval training sessions, group functional strength classes and personalised running analysis and programming. He has trained runners of all abilities, so whatever your distance he can help you with you run your best race yet.