Mobility-Doc

Functional Fitness
Coach
Team Mobility-Doc

Improve your mobility, stability, and strength with our MD Rx Runner program. There are 3 days per week where you will have a 20 minute workout to improve your flexibility, stability, and strength in targeted areas of your body. You will also have 4 days of our 10 minute runner recovery cooldown workouts. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
You would do well with dumbbells // kettlebells or basic free weights. But you can do everything with just your bodyweight if you want. 
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Sample Week
Week 1 of 4-week program
Sunday
MD Rx Runner's Maintenance: Cycle 1 Wk 1 Spine & Core Day

A

SFMA Extension

1 x 3

B1

Brettzel 1.0 (quad stretch)

3 x 50

B2

Shoulder Taps

3 x 50

B3

Superman T Raise

3 x 50

C

weighted dead bug

4 x 40

D

Seated Hip ROM Test

1 x 3

Monday
10 Minute Runner Recovery

A

Runner Recovery in 10 Minutes

1 x 10:00

Tuesday
MD Rx Runner's Maintenance: Cycle 1 Wk 1 Hips Day

A

Seated Hip ROM Test

1 x 2

B1

Dynamic Runners Hamstring stretch

3 x 50

B2

Side lying Hip Abduction (side leg lifts)

3 x 50

B3

RDL to single leg RDL

3 x 50

C

Asymmetrical RDL (Romanian Deadlift)

4 x 60

D

Seated Hip ROM Test

1 x 2

Wednesday
10 Minute Runner Recovery

A

Runner Recovery in 10 Minutes

1 x 10:00

Thursday
MD Rx Runner's Maintenance Fully Body: Cycle 1 Wk 1

A

SFMA Rotation

1 x 3

B1

Thoracic Rotation

3 x 50

B2

Fire Hydrants plus External Rotation

3 x 50

B3

Elevated Single Leg Bridge

3 x 50

C

Goblet Squat (MoveRight)

4 x 60

D

SFMA Rotation

1 x 3

Friday
10 Minute Runner Recovery

A

Runner Recovery in 10 Minutes

1 x 10:00

Saturday
10 Minute Runner Recovery

A

Runner Recovery in 10 Minutes

1 x 10:00

MDRx Strength & Mobility For Runners