The kettlebell swing is an incredible exercise that can help improve your hamstring and glute strength to power through workouts and runs. 

https://hmg-h-cdn.hearstapps.com/videos/bm-meghan-firstset-kettlebell-swing-1575493786.mp4

Adding tempo makes the movement considerably harder and helps you gain more strength and stability, especially in areas of the range of motion you’re currently weakest.

Chin Over the Bar Hold

Handstand Push-Up Negative

Negative Pull-Up