Lift.Run.Perform
The monthly lift plan is the perfect option for the runner looking to supplement their training to become stronger and more resilient.
The progressive overload program focuses on everything a runner needs - with an emphasis on core and single-legged movements.
My goal is to help you feel like an athlete in the gym - so when you get to the roads, you're more confident and ready to run fast.
The program duration is 4-5 weeks, with 2 workouts per week, + a warmup.
The workouts will take between 30-40 minutes (but, of course, there is a learning curve to start, and your first workouts might take a little longer).
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Goblet split squat
3 x 8
A2
SuitcaseCarry
3 x 25
B1
Goblet squat
3 x 8
B2
NG Chinup iso
3 x 20
C1
Offset Single Leg RDL
3 x 8
C2
Elbow Circles
3 x 10
C3
ISO lunge and row
3 x 12
A1
Quad t-spine rotation
2 x 8
A2
1/2 kneel ankle
2 x 8
A3
Glute bridge walkout
2 x 5
A4
BW squat
2 x 10
A5
Plank march
2 x 6
A6
Reverse lunge to knee up
2 x 8
A7
Pushup walkout
2 x 6
B1
Pogo hops
2 x 10
B2
KB Swing
2 x 5
B3
TGU to elbow
2 x 5
A1
DB Bench
3 x 8
A2
Tall Kneel Band Pull Apart
3 x 12
B1
Alt incline bench w/ iso
3 x 8
B2
SLDL w/ row
3 x 8
C1
Goblet squat w/ pressout
3 x 10
C2
DB Crush press
3 x 10
C3
DB Skullcrusher
3 x 8
A1
Quad t-spine rotation
2 x 8
A2
1/2 kneel ankle
2 x 8
A3
Glute bridge walkout
2 x 5
A4
BW squat
2 x 10
A5
Plank march
2 x 6
A6
Reverse lunge to knee up
2 x 8
A7
Pushup walkout
2 x 6
B1
Pogo hops
2 x 10
B2
KB Swing
2 x 5
B3
TGU to elbow
2 x 5
