(FINAL!!!!!) Day 7 of the James Dunne 7-Day Challenge

[CBDB]

Well done!!!!! Whoever has made it to this 7th and FINAL DAY really deserves a huge medal !🏅🏅🏅🏅🏅🏅🏅

And even if you just joined us for a few days, hopefully it has improved your awareness of your glutes and added some warmup exercises to your pre-running regime.

I think I will add these to the 5 minutes before I head out of the house for a walk or run. I do believe they have already made a difference, but it’s difficult to tell.

For me, specifically my calves are not as tight after a run. And as he suggested, when glutes are lazy, the calves have to pick up the slack. So maybe I am not imagining it and these exercises really work to fire up my glutes. That I am more conscious of my glutes when running and walking also probably helps.

So has it helped you? Will you integrate the exercise in some way into your routines? And how?

And if you have just spotted this post and are wondering what we are on about, then jump into our Time Machine and meet us at the start of this 7-day challenge at healthunlocked.com/strength...

🔗 And the direct link for today’s session is: bulletproofrunners.com/cour...

[Annieapple]

🍏Thank you CBDB for the alerts and encouraging us to do this for a week! 🌟. I was definitely well aware of my glutes the first couple of days🫣 …a good sign they had been ignored! It’s such an easy exercise to do as part of my warm up before a run & other days too. Hopefully as I persist with the repeats it will help my running too!

[CBDB Administrator Graduate Gold in reply to Annieapple]

Well done!!!!

[Oldfloss Administrator]

Go everyone, you have all been doing wonderfully!

[CBDB Administrator Graduate Gold in reply to Oldfloss]

😊😍❤️

[chrisl72]

Yes thank you from me too CBDB , this has been a useful addition to my strength and flex training

Balance was noticeably better today even with the additional reps!

[Annieapple in reply to chrisl72]

Yes it’s helping my balance too!! Forgot to add that 😊

[CBDB Administrator Graduate Gold in reply to Annieapple]

Fab!!

[CBDB Administrator Graduate Gold in reply to chrisl72]

Brilliant!!

[CBDB Administrator Graduate Gold]

Finally done! At lunchtime outside on my lunchtime walk, 14 reps! But I really felt tired today! So it was a bit of a slow-mo running man with a lot of sighs and groans.

Couldn’t quite tell if balance was better with shoes on, as I was so tired, and thus also used a railing to balance.

We’ll see how it goes once I’ve started to embed it in my pre-run dynamic stretches.

[Wine 30D Graduate]

i did them all maybe not in order but i did them ...balance never had that but touched the toes and the other hand kept me upright...its definitely a work in progress and i would love to balance and not wobble so yes will do this before breakfast...its a brilliant challenge

[CBDB Administrator Graduate Gold in reply to Wine]

Work in progress is a great phrase. 🤣🤣 I will anlso integrate them into my walks and pre-run stretches.

My main route for walking has a handy railing 5min walk-in, just before heading into a field trail/path. It’s relatively secluded, with only a small car park and a couple of houses’ back windows overlooking. So that’s where I’ll do them, I think.

Alternatively in the house before setting off. I’ll play around with that, a bit.

Well done!

[adnewg73]

I'm on Day 4 of this challenge - it is brilliant but I do wobble a bit with the balance. I hope by the end of day 7, I will be able to do the challenge with balance too. Thanks for recommending it - it will certainly help !!

[CBDB Administrator Graduate Gold in reply to adnewg73]

That’s great ! Slow-mo-running-man on! My balance is pretty awful, but even holding in to something at day 7 still meant I could really feel my glutes working.

[Betj]

Hi Thanks v much for highlighting this. Only signed up couple of days ago but it makes so much sense & is really useful. I am definitely guilty of not using my glutes properly so am looking forward to building strength & greater understanding & improve my running. Despite doing balances in yoga regularly I was surprised by how very wobbly I am when doing this specific exercise!! 😀

[CBDB Administrator Graduate Gold in reply to Betj]

That’s brilliant! Well done and keep on keeping on!

[Hedgehogs123]

I have to say, I have gone and forwards between 1 - 3, because my balance is sooooo bad, which really surprises me as I thought my balance was fairly good. Tonight a did session 3 twice, and I can feel my glutes have definately worked!! I intend to carry on using it, just hoping it will still be available, as it clearly shows I need to build up the strength there.

[CBDB Administrator Graduate Gold in reply to Hedgehogs123]

Well done!

[Hedgehogs123 in reply to CBDB]

Went for 8 mile trail road this morning and showed some of my running buddies, and it was hilarious, no one could keep their balance😂. Made me feel so much better!!

[CBDB Administrator Graduate Gold in reply to Hedgehogs123]

🤣🤣🤣👍🏽

[Hedgehogs123 in reply to CBDB]

😂😂

[grumpyoldgirl]

Still on day 3 here but carrying on. I'm so very wobbly on my right leg but I'll just carry on over here, you lot don't need to wait 😅

[CBDB Administrator Graduate Gold in reply to grumpyoldgirl]

Brilliant!! Well done!