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 Double Stacks with 4 reps per exercise
Short Kneeling Warm Up
Stack 1 (start 04:43)
Glute Hip Ups
Kickouts
Stork Stance
Stack 2 (11:50)
Moose Antlers
High Kicks
Gate Swings
Stack 3 (20:28)
Pointers
Side Kicks
Cross Steps
Stack 4 (29:15)
Hip Drops
Table Tops
Straddle Steps
Single stacks with 8 reps
Warm Up- 6 x 20/10s High Knee March
Stack 1- Back Lying to Single Kneeling
T-Arm Reach
Knee and Hip Extensions
Contra Crawl
Out-to-Out
S-Reach
Stack 1- Side Lying to Lunging
Backstroke
Clamshells
Heel Grab
Ipsi Step Grab
Forward Lunge
Stack 1- Front Lying to Step ...
4 Double Stacks with 4 reps per exercise
Short Kneeling Warm Up
Stack 1 (start 05:36)
Up & Overs
Bloomers
Stepping Lunge
Stack 2 (18:45)
Hip Twists
Deep Squat
Side Lunge
Stack 3 (27:22)
Dirty Dogs
Vertical Twist
Tipsy Steps
Stack 4 (37:05)
Moonwalk
Kneeling Switch
Straight Lunge
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