10-20 minutes

10-20 minutes

9 Seasons

Novice You Are Your Own Gym vol 1/ 2, 90-Day Challenge level 1, Focus 15, Suspension Training, Bodyweight Training 2.0 (1D8R), and all Sport Complexes without tutorials.

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10-20 minutes
  • Tutorials - Running Complex 1

    Episode 1

    Dive Bomber
    Hitch Hikers
    Over Kicks

  • QW - Running Complex 1

    Episode 2

    1 Complex with 3 Exercises

    Dive Bomber
    Hitch Hikers
    Over Kicks

    If you want more of a mobility based workout, instead of Scorpion Over Kicks, do 30 seconds on each side of Rehab Scorpion Kicks.

  • Tutorials - Running Complex 2

    Episode 3

    ITB Kickout
    S2S Reach
    Saxon Tilt

  • QW - Running Complex 2

    Episode 4

    1 Complex with 3 Exercises

    ITB Kickout
    S2S Reach
    Saxon Tilt

    Instead of ITB Kickouts, you can also do ITB Leg Lifts. Again, do 30 seconds on each side.

  • Tutorials - Running Complex 3

    Episode 5

    Streamline RDL
    T Arm Squat
    Back Lunge

  • QW - Running Complex 3

    Episode 6

    1 Complex with 3 Exercises

    Streamline RDL
    T Arm Squat
    Back Lunge