Thomas Flores Coaching
Marathon, Strength & Conditioning, Field Sports, Racket Sports, Multi-sportThis program is built for anyone who is looking to add a structured strength training program to help you stay healthy and doing what you love for longer.
This is not to make you a bodybuilder or powerlifter, but to help you feel and perform your best with your running or whatever activity you enjoy doing!
Whether you have had experience in the weight room or you are new, this program will include notes and regressions that you can use to maximize your training.
Feel free to reach out with any questions or feedback!
disclaimer: if you have had any injuries that may limit you, please consult with a physician before starting
1 sessions per week
Must use App app to view and log training
Program Training
A1
Hip Series
1 x 5
A2
Eversion to Inversion Lifts
1 x 10
A3
Lateral to Crossover Lunge
1 x 8
B1
Mini Pogos
2 x 20
B2
Split Stance Cable Rotation
2 x 6
B3
Seated Vertical Jump
2 x 4
C1
Goblet Squat
10, 6, 6
C2
DB Bench Press
2 x 6
D1
Lat Pulldown
2 x 8
D2
Seated Hamstring Curl
2 x 6
E1
Single Leg Calf Raise
2 x 6
E2
McGill Sit ups
2 x 5
A1
90/90 Reaches
2 x 5
A2
Push Up Rotations
2 x 5
A3
3 Way Hip Glide
2 x 3
B1
Scap Push-Up
2 x 6
B2
Eversion to Inversion Lifts
2 x 6
B3
Split Squat Mini Hops
2 x 10
C1
DB Incline Bench Press
10, 6, 6
C2
DB Split Squat
2 x 5
D1
1-Arm DB Row
2 x 8
D2
Hip Extensions
2 x 8
E1
Tricep Pushdown
2 x 8
E2
DB Curl
2 x 8
A1
Hip Series
1 x 5
A2
Cat Cow
1 x 8
B1
Plate Hops
2 x 10
B2
Lateral Plate Hops
2 x 10
B3
Box Jump
2 x 4
C
Leg Press
10, 6, 6
D1
Cable Row
2 x 8
D2
DB RDL
2 x 8
E1
Calf Raise (2 up 1 down)
2 x 5
E2
DB Lateral Raise
2 x 6
F1
Hanging Leg Raise
2 x 8
F2
Adductor Side Plank
2 x 10
