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Program for Runners (semi-hard)

THURSDAY: Level 2 Back Lying to Squatting

36m
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4 Single Stacks with 6 Reps

Back Lying- Inch Worm- Side Kneeling- Squatting arms at T

Stack 1 (starts 5:25)
Glute Hip Ups legs straight
Bloomers
Narrow Squats

Stack 2 (14:05)
Up and Over legs straight
Deep Squats
Wide Squats

Stack 3 (21:45)
Windshield Wipers legs straight
Vertical Twist
Staggered Squats

Stack 4 (30:25)
Dead Bugs legs straight
Vertical Twist
Lateral Squats

Up Next in Week 2

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    FRIDAY: Strength Training for Runners

    FRIDAY: Strength Training for Runners

    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...

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