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 5
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Level 4 Squatting with Inch Worm
4 Single Stacks with 8 Reps per Exercise
Short Kneeling Warm Up
Stack 1 (start 05:05)
Dirty Dog
Bloomer
Narrow SquatStack 2 (15:27)
Hip Circles
Deep Squat
Wide SquatStack 3 (23;09)
Pointer
Vertical Twist
Staggered SquatStack 4 (32:09)
Straight Wide Leg
Kneeling Switch
Lateral Squat -
Mixed Workout 2
Single stacks with 8 reps
Warm Up- 6 x 20/10s High Knee MarchStack 2- Back Lying to Single Kneeling
Pull Overs
Windshield Wipers
Ipsi Crawl
F2B Out To In
Vertical TwistStack 2- Side Lying to Lunging
Snow Angel
Hip Circles
Heel Grab Under
Step Grab Under
Backward LungeStack 2- Front Lying t...
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Level 3 Lunging with Inch Worm
4 Double Stacks with 4 reps per exercise
Short Kneeling Warm Up
Stack 1 (start 05:36)
Up & Overs
Bloomers
Stepping LungeStack 2 (18:45)
Hip Twists
Deep Squat
Side LungeStack 3 (27:22)
Dirty Dogs
Vertical Twist
Tipsy StepsStack 4 (37:05)
Moonwalk
Kneeling Switch
Straight Lunge
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