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 thigh to mid torso to lengthen stride
Exercise C: correct head positioning and spinal alignment for better arm swing mechanics
Complex 1 Tutorials (starts 01:35)
A. T Arm Squat
B. Overkicks
C. Hitch Hikers
High Knee March (12:54)
6 x 20s on/10s off
Complex 2 Tutorials (17:20)
A. ITB Kickout
B. Saxon Tilt
C. S2S Reach
High Knee Skip (28:32)
6 x 20s on/10s off
Complex 3 Tutorials (32:50)
A. Dive Bombers
B. Streamline RDL
C. Back Lunge
High Knee Run (42:56)
6 x 20s on/10s off
Up Next in Week 1
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Level 2 Lunging with Starfish
4 Single Stacks with 6 reps per exercise
Side Kneeling Warm Up
Stack 1 (start 05:12)
Leg Lifts
Starfish Twist
Stepping LungeStack 2 (11:22)
Moon Walk
Starfish Hip Drop
Tipsy StepStack 3 (17:24)
Side Crunch
Starfish Push Up
Side LungeStack 4 (23:42)
Hip Drops
Starfish Divebomber
Straight ... -
Kneeling Workout Part 3
Double stack with 8 reps
Workout begins 02:35
Cross Body Draw
Figure 4
Lateral Crawl
S2S Reaching
Saxon Tilt -
Level 1 Squatting with Quad
4 Single Stacks with 4 reps per exercise
Long Kneeling Warm Up
Stack 1 (starts 04:06)
Leg Lifts
Kick Outs
Narrow SquatsStack 2 (08:28)
Side Crunch
High Kicks
Narrow SquatsStack 3 (13:12)
Leg Lifts
Side Kicks
Wide SquatsStack 4 (17:48)
Side Crunch
Side Kicks
Staggered Squats
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