Wednesday, April 6, 2016

Glutes! Of! GLORY!!!

This is the workout that kicks my butt.

If you were around a couple of years ago, you might remember that I was dealing with a serious pain in the badonk. And hip. So I went to the guy who would fix all my problems:

He evaluated me and pointed out my weaknesses. He diagnosed me with LAS:

I'm not kidding. It's pretty common amongst runners.

The cure?

Just kidding. That would be so awesome though, right?

It turned out the cure was actually a series of exercises that he called the Glutes of Glory program; designed to make me stronger and faster, and less prone to injury. 

At first I stuck to the program, and over time I graduated to newer and more complex exercises. But the new exercises were HARD and I was easily frustrated. The road to maximal gluteus glory was rough:

I would lose my balance.

My leg would fall off the ball.

I couldn't do even ONE hamstring curl. Not one. My legs just wouldn't budge.

Don't even get me started on the single leg curls, ha!

So I did what any sensible person would do in this situation: I kept going knowing that consistency would make me stronger.

Real mature.

I complained to Bruk that after a workout I could barely walk up or down the stairs for most of the week, so how was I supposed to run on such sore and un-glorious glutes (and abs, and quads, and hammies, and calves)? 

After numerous attempts on my end to gut it out, Bruk decided to simplify my plan: he knocked off some reps and rewrote it such that I had a plan to incorporate into race training  and one for my strength-building phase (i.e. not race training).

Since I'm not training for anything right now, I am in the strength-building phase and should be super strong in no time!

Dare I say, even "Glorious"?

Though I'll probably be more successful if I actually work out more than once a week.

On second thought, maybe I'll just take up the cowbell after all.

1. Have you ever been diagnosed with "LAS"?

2. Do you struggle with balance as much as I do? I'd love to know if you have any good cures for it.

3. Do you live in the Seattle area and need a top notch PT? If so, I highly recommend Bruk. He has an opening since I've moved :)

*I know that it's hard to comment on my blog sometimes, but feel free to comment on my Facebook page, email me at 'Trigirl at Tri-ingtobeathletic dot com' or tweet me!



  1. I DO NOT HAVE LAS - NO NO NO! I refuse to ever be diagnosed with such a thing. And honestly, I never would have thought you suffered from it for even a second!

    As for balance - it's ALL about the core!! I lost my balance after my stomach surgery because I can no longer really feel my core muscles!

    1. Yeah it's kind of a 'mean' diagnosis :D
      Oh that sucks about your core. I don't know why I have such horrible core strength...but this workout is supposed to work on that too so hopefully it will work and I won't keep having bike accidents!!

  2. Oh my goodness, I NEED this glutes of glory workout, please! My assets need some help!

    1. I'll share what I know...bear in mind it's based on what my issues are but I've seen similar 'core workouts' online so I'm sure it will help :) I'll email you!

  3. Oh my goodness, I NEED this glutes of glory workout, please! My assets need some help!

  4. When I started having hip/knee pain way back in the 80s from too many back to back marathons I started riding my bike and doing yoga. I still ride my bike (more mountain biking than road...and you really target upper gluten being seated spinning up a steep hill on a mtn. bike!) and still do yoga at least once a week. This helps me with balance a LOT and I can tell when I have slacked off for a week as I can't hold a pose as well...keep up the good flute work!

    1. Ahhh, yoga. Yes I should do more yoga. The fact that you can determine a difference makes it pretty clear that it works!

  5. Ha auto-correct needs to learn the word "GLUTES"- it self-correct to FLUTES and GLUTEN above!


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