The Program Vault
A 12-movement hip release and durability routine for runners. Section 1 unlocks stiff hips and releases the glutes, TFL and hip flexors. Section 2 builds the strength that keeps you running: squat, hinge, Nordic curls, pogo hops and calf work for tendon durability. Do 2-3 short sessions a week: 15-20 minutes of mobility, then 25-35 minutes of strength.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Lacrosse Ball Glute & Piriformis Release
2 x 45-60
B
Foam Roll IT Bands
2 x 45-60
C
90/90 Hip Rotation
2 x 8-10
D
Frog Stretch with Gentle Rocking
2 x 8-10
E
Kneeling Hip Flexor Stretch
2 x 6-8
F
Quadruped Hip CARs
2 x 5
G
Pogo Jump
3 x 20
H
Barbell Back Squat
3 x 5
I
Romanian Deadlift
3 x 8
J
Eccentric Nordic Hamstring
3 x 3-5
K
Calf Raise
3 x 8-10
L
Seated Calf Raise
3 x 10-12
A
Lacrosse Ball Glute & Piriformis Release
2 x 45-60
B
Foam Roll IT Bands
2 x 45-60
C
90/90 Hip Rotation
2 x 8-10
D
Frog Stretch with Gentle Rocking
2 x 8-10
E
Kneeling Hip Flexor Stretch
2 x 6-8
F
Quadruped Hip CARs
2 x 5
G
Pogo Jump
3 x 20
H
Barbell Back Squat
3 x 5
I
Romanian Deadlift
3 x 8
J
Eccentric Nordic Hamstring
3 x 3-5
K
Calf Raise
3 x 8-10
L
Seated Calf Raise
3 x 10-12
