The weather has been downright glorious in Colorado, and that means I’m itching to do more hiking and trail running. The past few days, I’ve been able to do just that.

Typically, when the weather turns warm and my outdoor antics increase, I dial back the volume and load of my workouts, and switch to more of a metabolic style of training that won’t disrupt my thirst for adventure and vice versa.

The thing is, right now I just want both. I’m in love with lifting and on Sunday, I still really wanted to get my lower body workout in, even after a tough hike on Saturday.

So I compromised. Hiking involves a lot of BIG step ups – lots of knee bend and extensions. So, I omitted the knee-dominant movements from my workout, and programmed my workout purely from hip-dominant movements, using the three movements of the hips:

1. Hip extension (and hyperextension)
2. Hip Abduction
3. External Rotation

From there, I decided to alternate between straight leg movements utilizing the movements above and bent-leg exercises, also making sure to include a unilateral version of each.

This allowed me to superset my exercises and maximize my time in the gym while still using slightly different muscle groups – or at least movement types.

Aaand now today my cakes are toast. Toasted cake? My posterior chain is definitely feeling it.

Let me show you the workout!

And if you’d like to try this one out yourself (disclaimer: check with your doctor before adding any new exercises to your routine,) here’s a printable/pinnable:

Hope you found this useful! Let me know if ya try it out 😉