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6-week Running Program

2.0 Level 3: Step Up with Quad

37m
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4 Double Stacks with 4 reps per exercise (4D4R)

Short Kneeling Warm Up

Stack 1 (start 04:43)
Glute Hip Ups
Kickouts
Stork Stance

Stack 2 (11:50)
Moose Antlers
High Kicks
Gate Swings

Stack 3 (20:28)
Pointers
Side Kicks
Cross Steps

Stack 4 (29:15)
Hip Drops
Table Tops
Straddle Steps

Up Next in Week 2

  • Rehab Kneeling Workout
    27:18
    Rehab Kneeling Workout

    Rehab Kneeling Workout

    Stack 1
    T-Arm Reach
    Knee and Hip Extensions
    Contra Crawl
    Out-to-Out
    S-Reach

    Stack 2
    Pull Overs
    Windshield Wipers
    Ipsi Crawl
    F2B Out to In
    Vertical Twist

    Stack 3
    Cross Body Draw
    Figure 4
    Lateral Crawl
    S2S Reaching
    Saxon Tilt

  • Strength Training for Runners
    46:03
    Strength Training for Runners

    Strength Training for Runners

    This workout is made up of the 3 circuits that each have 3 bodyweight exercises, plus a High Knee Drill. Each bodyweight exercise improves one of three functions below to make you a better runner:

    Exercise A: improve ankle mobility for better foot strikes
    Exercise B: increase flexibility mid thi...

  • Rehab Lunging Workout: Part 1
    18:17
    Rehab Lunging Workout: Part 1

    Rehab Lunging Workout: Part 1

    Workout begins 02:22

    Backstroke
    Clamshells
    Heel Grab
    Ipsi Step Grab
    Forward Lunge

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