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.
4 single stacks with 8 reps per exercise (4S8R)
Stack 1 (starts 04:14)
Twist and Reach
Spiderman Arm Circles
Long Kneeling (arms at SL)
Stepping Lunges
Stack 2 (starts 11:38)
Y Cuffs with rotation
Spiderman A-Frames
Long Kneeling (arms at SL)
Side Lunges SL
Stack 3 (starts 19:19)
Hip Twi...
Front Lying Exercises
Reaching Circuit
Tutorials- 10:10
Workout- 11:35
Thumbs Up
Pointer
S Reach
Back to Back Rolling 21:24
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...
Back Lying Exercises
Tilting Circuit
Tutorials- 10:40
Workout- 11:42
Slow Swimmers
Hip Extensions
Saxon Tilt
Front to front rolling- 22:03
4 Single Stacks with 8 Reps per Exercise (4S8R) with Short Kneeling
Stack 1 (start 05:05)
Dirty Dog
Bloomer
Narrow Squat
Stack 2 (15:27)
Hip Circles
Deep Squat
Wide Squat
Stack 3 (23;09)
Pointer
Vertical Twist
Staggered Squat
Stack 4 (32:09)
Straight Wide Leg
Kneeling Switch
Lateral Squat
Double Stack with 8 Reps
T Arm Crawl
Abductor Slide
Y Arm Crawl
Glute Blaster
Hitch Hiker
Scorpion Kick
