Advanced
⏱ 20-45 min
📆 3-6 x per week, 6 weeks
This program requires floor space only.
This routine schedules 6 workouts per week. To train just 3 days a week, use the workouts on Mondays, Wednesdays, and Fridays.
Tuesdays, Thursdays, and Saturdays are optional active recovery that include recommended runs.
This workout is made up of the 3 circuits with 3 bodyweight exercises each, plus High Knee Drills. Each exercise improves 1 of 3 functions that make you a better runner:
Exercise A: improve ankle mobility for better foot strikes
Exercise B: increase flexibility mid thigh to mid torso to lengthen...
Stack 1
Back Strokes
Clamshells
Heel Grab
Ipsi Step Grab
Forward Lunges
Stack 2
Snow Angels
Hip Circles
Heel Grab Under
Step Grab Under
Backward Lunges
Stack 3
Arm Swings
ITB Leg Lifts
Heel Grab Around
Step Grab Around
Open Lunge
4 Double Stacks with 4 reps per exercise (4D4R)
Long Kneeling Warm Up
Stack 1 (start 04:52)
Windshield Wipers
Starfish Twist
Deadlifts
Stack 2 (13:36)
Twist & Reach
Starfish Twist
RDL's
Stack 3 (21:20)
Straight Wide Leg
Starfish Hip Drop
1-legged Deadlifts
Stack 4 (30:16)...
Workout starts 02:15
T Arm Crawl
Abductor Slide
S2S
Step Elbow Drop
Step Up
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...
Workout begins 02:27
Y Arm Crawl
Glute Blaster
Pelvic Tilts
Step Kickout
Forward Step Up
