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Runners Mobility and Strength Program

Performance Explored

Marathon, Rucking, Track & Field
Coach
Vernon Griffith CSCS*D, TSAC-F

This is an 8 Week Mobility and Strength Program that has 3 Training Days a week. The purpose of this program is to have 3 FULL BODY Training Sessions a week to coincide with your running program. You can shift the days to fit your current run schedule but each day will have a specific focus, ie: Posterior vs Anterior, groin, hip mobility, pelvis and spine relationship.

If you are not currently following a running program this can still be extremely valuable if you are looking at improving hip mobility and overall lower body resiliency with 3 Training Days a week.

THIS IS A ONE TIME PURCHASE HAVING ACCESS TO THIS PROGRAM FOR THE LIFE OF THE APP!

$65
Get Runners Mobility and Strength Program
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8 WEEKS OF STRUCTURED PROGRAMMING
This program will take you through a full body approach to mobility and strength training built around the needs of all RUNNERS building resiliency and durability for all of the miles you accumulate on your runs.
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MOBILITY FOCUSED
Durability is the name of the game for runners. How do you create enough armor to protect your body but still stay limber enough to tackle those long runs. This program will take you through movements you have probably never seen to address this while providing the confidence that when you lace up your shoes you know you are prepared!
Features
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Programming 3 days per week
Mobility and Strength 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
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Track EVERYTHING! Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell and Plates // Dumbbells // Kettlebell // TRX or Similar Suspension Trainer // Adjustable Bench
Recommended
Bands
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Sample Week
Week 1 of 8-week program
Sunday

A

Runner Mobility and Strength Intro to the Program

1 x 1

B1

Banded Hip Distraction Pulling into Hip Extension

1 x 3 @ 3

B2

Banded Hip Distraction Pulling into Hip Flexion

1 x 3 @ 3

C

Poliquin Step Down

1 x 8

D1

Reverse Step Back Lunge

3 x 8

D2

Side Bridge Adductor Scissor

3 x 1 @ 10

E1

Tempo Goblet Squat

3 x 8

E2

Push Up to Shoulder Airplane

3 x 4

F1

Landmine Split Squat Isometric

2 x 10

F2

Landmine Kneeling Press

2 x 8

G1

Loaded Calf ISO

2 x 8

G2

Standing Hip Flexion Supported with ISO Hold

2 x 10

Tuesday

A1

Hamstring Floss with Knee Flexion

2 x 8

A2

Single Leg Hinge to Hip Flexor Drive

2 x 6

A3

Banded Hamstring Floss

2 x 10

B1

Contralateral Single Leg Row

3 x 8

B2

Hip Hikes

3 x 8

C1

Single Leg Hinge to Row Combo

3 x 8

C2

Suitcase Carry

3 x 40

D1

TRX Row

3 x 10

D2

Plank

3 x 45

E1

On Bench Single Leg Glute Bridge

2 x 8

E2

Side Bridge with Abduction from Elbow

2 x 10

Thursday

A1

Shin Box Rotation

2 x 8

A2

Push-up to Pike

2 x 8

A3

Pogos

2 x 20

B1

Supported Lateral Squat

2 x 8

B2

Lateral Step to Adductor Pull-In

2 x 8

C1

Kneeling Cable Sweeping Rotation

3 x 8

C2

Half Kneeling Rotating Row

3 x 8

D1

Birddog Dumbbell Row

3 x 8

D2

Incline Alternating Arms Dumbbell Press

3 x 8

E1

Kneeling Dumbbell Diagonal Chop

3 x 8

E2

Half Kneeling Lateral Bend

3 x 8

Coach
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coach-avatar Vernon Griffith CSCS*D, TSAC-F

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