Physio Room
A 12-week strength and conditioning program for runners who are new to strength training, designed to be done at home. Two sessions per week build strength, durability and running economy.
What's included:
- Mobility work every session to keep hips, ankles and the upper back moving well
- Dumbbell, kettlebell and bodyweight strength training
- Beginner-friendly plyometrics that start with snapdowns and pogos and progress gradually to depth drops, single-leg and lateral work
- Core and single-leg stability work to support healthy, resilient running
What you'll need: a set of dumbbells, a kettlebell, a resistance band, a sturdy box or step, and a bench.
1 sessions per week
Must use App app to view and log training
Program Training
A
Banded Ankle Dorsiflexion Mobilization
2 x 10
B
worlds greatest stretch
2 x 10
C1
soleus calf raise in lunge
2 x 15
C2
Plank
3 x 0:30
D1
goblet box squat
4 x 10
D2
Snap Down
3 x 5
E1
DB Split Squat
3 x 10
E2
Chest-Supported DB Row
3 x 12
E3
Seated DB Press
3 x 10
A
90/90
2 x 8
B
deadbug with iso band hold
2 x 15
C1
wall strider
2 x 15
C2
pogos
2 x 20
D1
DB RDL
4 x 10
D2
Snap Down
3 x 5
E1
KB goblet squats
3 x 12
E2
3 point bent over row
3 x 10
E3
front racked lateral step up
3 x 12
