Physio Room

Coach
Cassie Santana

This program was built for runners who want to improve their running and avoid unnecessary injuries. Whether you're training for fun, to run a 5k, or even an ultramarathon this program is designed for you. 

In this program you will find proper warm up, strength training, mobility and cool down routines for the entire body. The program builds over 8 weeks and can be adapted to fit the needs of your running program. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
$99
Get Running Performance Program
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PT-designed Programs
All of our programs are designed by our doctors of physical therapy to provide outstanding, strength-based programs for the athlete. We focus on prehab and performance to sustain a healthy moving body in any setting it desires.
Features
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Access to your coaches
Physical therapists and coaches will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Our PT directed program gives detailed instruction to perform movements without flaw.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Kettlebells // barbell // plates for barbell // dumbbells // pull up bar // foam roller // long bands // short bands // PVC or long rod. 
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Sample Week
Week 1 of 8-week program
Sunday
Phase 1 - Lower Body + Mobility

A1

Cardio

1 x 3:00

A2

Spiderman Lunge

1 x 5

A3

Cossack + Hinge

1 x 5

A4

Runners Stretch (Quad)

1 x 6

A5

Ankle Rocking Mobilization

1 x 10

A6

Banded Ankle Dorsi Flexion Mobilization

1 x 15

A7

Belly Breathing

1 x 10

B1

Forearm Plank

2 x 0:30

B2

Side Planks

2 x 30

C

Goblet Squats

4 x 12

D

Reverse Lunge

3 x 12

E

Banded Standing March

3 x 8 @ 5

F1

Heel Raise - Gastroc

3 x 15

F2

Heel Raise - Soleus

3 x 15

G1

Quad Roll Out

1 x 60

G2

Calf Roll Out

1 x 60

G3

Posterior Tib Roll Out

1 x 00:60

G4

Couch Stretch

1 x 00:60

Tuesday
Phase 1 - Upper Body + Mobility

A1

Cardio

1 x 3:00

A2

Bear Crawls

1 x 30

A3

Cat Cow

1 x 10

A4

Quadruped Thoracic Rotation

1 x 10

A5

PVC Pass Thru's

1 x 10

A6

I's, Y's + T's

1 x 10

A7

Belly Breathing

1 x 10

B1

DB Row Off Bench

4 x 12

B2

Push Ups

4 x 12

C1

Banded Lat Pull Downs

3 x 12

C2

Kneeling SA Strict Press

3 x 10

D1

DB Bicep Curls

3 x 15

D2

DB Tricep Extension

3 x 15

E

Single Arm Farmer's Carry

3 x 30

F1

Mobility Ball Pec Stretch

1 x 60

F2

Lat Roll Out

1 x 60

F3

Thoracic Extension On Foam Roller

1 x 15

F4

Door Pec Stretch

1 x 60

Thursday
Phase 1 - Lower Body + Mobility

A1

Cardio

1 x 3:00

A2

Spiderman Lunge

1 x 5

A3

Cossack + Hinge

1 x 5

A4

Hamstring Sweeps

1 x 5

A5

Scorpion

1 x 5

A6

Supermans

1 x 10

A7

Belly Breathing

1 x 10

B

Palloff Press

2 x 10 @ 5

C

Barbell RDL

3 x 10

D

Single Leg Bridge

3 x 12

E

Hamstring Curl on Stability Ball

3 x 12

F

Banded Lateral Walk

3 x 15

G1

QL Mobilization

1 x 60

G2

Glute Roll Out

1 x 60

G3

Hamstring Roll Out

1 x 60

G4

Hamstring Floss (band)

1 x 20

Coach
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Running Performance Program
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