Actually, I originally posted it by mistake, because apparently I can't manage the post scheduler function in Blogger. Holiday weekends kill posts, and about 6 people watched it. Seriously, the dumb thing took me like half a day to make, so I'm reposting it to get a little more air-time out of it, ha! At the bottom of the post I also answered a few questions I received about the specific workout that were emailed to me from the original post.
The main questions were regarding how many repetitions to do with each exercise. I would just get a feel for each one, and do what you can do. If you don't currently do any hip or leg strengthening work, you might be a little sore for the next couple of days, so just do what your body can handle. But here's what I usually do with this workout:
Banded Lateral Shuffle - 10 steps to the right, and then back twice, two sets for 80 steps total
Speed Skaters - 2 sets of 30-40
Hip Bridges - 2 sets of 1-2 minutes
Reverse Leg Lift with Stability Ball - 2 sets of 20-25
Elevated Cable Strides - 2 sets of 20, each leg
Cabled Adductor Pulls - 2 sets of 20, each leg
Hamstring Push Ups - 2 sets of 20, each leg
Dead Lift - 2 sets of 20, 60lbs of weight
Fire Hydrants - 2 sets of 20, each leg
Donkey Kicks - 2 sets of 20, each leg
Non-Weighted Squats - 2 sets of 50-75
45 Degree Lunges - 2 sets of 10 (don't do these a lot)
Single Leg Squats - 2 sets of 10, each leg (not seen in the video, but I usually include them)
100 Ups - 100
(Planks - I do planks every weekday morning and not really part of this routine, 1 min each - front, side, and back, 2 sets for a total of 8 minutes, without touching the ground in between)
This routine typically takes me about 45-50 minutes. I'll do it on my non-running days like Monday or Friday, but when I'm really pushing the work load with two-a-day workouts, I'll also include it as my afternoon/evening workout for a total of about 3 times per week.
As I mentioned in the first post, I used a copyrighted song in the video, so it might not play on some Apple and mobile devices. Anyway, thanks again! Hopefully it's helpful in some way. (And thanks for not laughing, ha!)
... be great today!