KP Training Systems
Run Team Strength Base is designed to clean up asymmetries and develop
mobility, core, and improved function. The four week program prepares
you for Run Team Strength Base where more complex training will be introduced.
7 sessions per week
Must use App app to view and log training
Program Training
A1
Mobility Mid Foot
A2
Soft Tissue Peanut Calf
1 x 3
A3
Foam Roll Hip Focus
1 x 3
B1
Mobility Wall Series
1 x 0:30
B2
Mobility Half Kneeling HF to Shoulder
2 x 0:30
A
Breathing Diaphragmatic Info
B1
Mobility Triple Hip Opener Dynamic
1 x 10
B2
Mobility Ankle Half Kneeling
1 x 10
B3
Mobility Toe Stretching
1 x 0:30
B4
Mobility Cat/Cow
1 x 10
B5
Mobility Down Dog to Pigeon
1 x 4
B6
Mobility Low Lunge T Spine Rotation
1 x 5
C1
Breathing Diaphragmatic
1 x 5
C2
Contralateral Crawling
1 x 10
D
Flexibility Highway Diagonal
1 x 10
A
Foam Rolling
1 x 3
B1
Mobility Mid Foot Big Toe Prep
B2
Mobility Triple Hip Opener Dynamic
1 x 5
B3
Mobility Hip 90/90 w/Pigeon
1 x 0:30
B4
Mobility T Spine Extension w/Shoulders
1 x 3 @ 3
B5
Mobility T Spine Rotation w Shoulder Mobility
1 x 5
C1
Lateral Hip Side Leg Raise Clam Shell
3 x 10
C2
Glute Activation
3 x 4 @ 0:10
C3
Medial Hip Adductors Supine
3 x 20
C4
Plank Lateral
3 x 0:30
C5
Roll Out
3 x 15
C6
Scapular ATYW Sweep Physio Ball
3 x 10
A
Coach's Cues Exercise Positions
A
Foam Rolling
1 x 3
B1
Mobility Ankle Half Kneeling Wall
1 x 10
B2
Mobility Triple Hip Opener Static
1 x 0:30
B3
Mobility Cat/Cow
1 x 10
B4
Mobility Low Lunge T Spine Rotation
1 x 5
B5
Mobility Shoulder w/Band Anchored
1 x 0:15 @ 5
C1
Mobility Toe Touch Squat
2 x 5
C2
Mobility Triangle
2 x 3
C3
Hip Hinge Cross Body Reach
2 x 10
C4
Lunge Complex
2 x 5
A
Foam Rolling
1 x 3
B1
Mobility Mid Foot Big Toe Prep
B2
Mobility Triple Hip Opener Dynamic
1 x 5
B3
Mobility Hip 90/90 w/Pigeon
1 x 0:30
B4
Mobility T Spine Extension w/Shoulders
1 x 3 @ 3
B5
Mobility T Spine Rotation w Shoulder Mobility
1 x 5
C1
Lateral Hip Side Leg Raise Clam Shell
3 x 10
C2
Glute Activation
3 x 4 @ 0:10
C3
Medial Hip Adductors Supine
3 x 20
C4
Plank Lateral
3 x 0:30
C5
Roll Out
3 x 15
C6
Scapular ATYW Sweep Physio Ball
3 x 10
A1
TT/RB/SR/DS/Lunge Sequence
1 x 5
A2
Hip Primer Vertical
1 x 10
B1
Drills Skips
1 x 2 @ 1
B2
Drills A Skip
1 x 2 @ 10
B3
Drills B Skip
1 x 2 @ 10
B4
Drills High Knees
1 x 2 @ 10
B5
Drills Butt Kick Back
1 x 2 @ 10
B6
Drills Straight Leg Bounding
1 x 2 @ 10
Kevin Purvis
Boulder Colorado based strength and conditioning coach. Over 20 years of experience working with post therapy athletes/patients bridging the gap between therapy and full speed performance. Primary focus is endurance athletes.
