7-Minute Abs! Bringing Back My Left Glute Episode 5) Sage Canaday Running - Vo2maxProductions

This is a quick summary of 7‑Minute Abs! Bringing Back My Left Glute Episode 5 from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Focus on a short, effective core routine that targets the deep transverse abdominis, hip flexors, glutes, and pelvic floor.
• Use a posterior pelvic tilt and a forward lean from the ankles to improve running form and reduce low‑back and hip‑flexor strain.
• When running on ice or snow, slow the pace (about 1 min/mi slower than usual) and add traction (e.g., metal spikes) for safety.
• Aim for 90 + miles a week (≈144 km) in winter conditions, but keep runs easy and focus on stability.

Workout Example

1. Leg‑Elevated Core Hold – Sit with legs lifted to ~90°, keep belly button pressed to the floor, exhale hard, and squeeze the adductors (knees together) for 5‑10 seconds. Repeat 6 times.
2. Knee‑Out Abductor Press – With a light belt or strap around the knees, push them outward (abductor activation) for 5‑10 seconds, repeat 6 times.
3. Repeat the two sets for a total of about 5 minutes of core work, interspersed between runs.

Additional Tips

• Keep the pelvis in a posterior tilt while maintaining a slight forward lean from the ankles, not the waist.
• Stretch hip flexors, strengthen glutes and hamstrings to prevent anterior pelvic tilt.
• For icy runs, attach small metal screws to the fore‑ and heel‑areas of shoes for extra traction (use caution).
• Keep runs at a slower, easy pace (about 1 min per mile slower) to stay safe on ice.

Closing Note Give this quick core routine a try today and tweak the hold times or reps to fit your own paces in the Pacing app. Stay strong, stay safe, and keep moving forward! 🚀

References

• 7-Minute Abs! Bringing Back My Left Glute Episode 5) Sage Canaday Running - YouTube (YouTube Video)

Workout - Sage's Core & Hip Stability Routine

• 2min @ 10'00''/km
• 2 lots of:
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
  • 8s @ 5'00''/km
• 2min @ 10'00''/km

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