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
4 Single Stacks with 6 reps per exercise
Side Kneeling Warm Up
Stack 1 (start 05:12)
Leg Lifts
Starfish Twist
Stepping Lunge
Stack 2 (11:22)
Moon Walk
Starfish Hip Drop
Tipsy Step
Stack 3 (17:24)
Side Crunch
Starfish Push Up
Side Lunge
Stack 4 (23:42)
Hip Drops
Starfish Divebomber
Straight ...
Double stack with 8 reps
Workout begins 02:20
Snow Angels
Hip Circles
Heel Grab Under
Step Grab Under
Backward Lunge
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
Stag...
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