Dr. Runner
Marathon1 sessions per week
Must use App app to view and log training
Program Training
A1
Lateral Band Walks
1 x 10
A2
Hamstring Bridge
1 x 10
A3
Ball Squeeze Bridge - Adutores
1 x 10
A4
Band Pull - Hip Flexors
1 x 10
A5
Squat + Rotação Mobilidade
1 x 10
B1
Lunge Hops - Deep
2 x 5
B2
Pogo Jumps - Band Assisted
2 x 5
C
Front Squat - BB
3 x 8
D1
SL Deadlift + Loaded Knee Drive
2 x 8
D2
Seated Heel Raises - DB
2 x 8
E1
Bench Press - DB
3 x 8
E2
Inverted Row - BW
3 x 8
F1
Side Plank
2 x 0:30
F2
Farmer's March
2 x 15
A1
Lateral Band Walks
1 x 10
A2
Hamstring Bridge
1 x 10
A3
Ball Squeeze Bridge - Adutores
1 x 10
A4
Band Pull - Hip Flexors
1 x 10
A5
Squat + Rotação Mobilidade
1 x 10
B1
Squat to Lunge Hop - Deep
2 x 3
B2
Pogo Jumps - Forward
2 x 10
C
Deadlift - DB
3 x 8
D1
Side Lunges Alt - DB
2 x 8
D2
Standing Calf Raise
2 x 8
E1
Standing Overhead Press
3 x 8
E2
Pulldown - Machine
3 x 8
F1
Plank
2 x 1:00
F2
Suitcase March
2 x 20
A1
Lateral Band Walks
1 x 10
A2
Hamstring Bridge
1 x 10
A3
Ball Squeeze Bridge - Adutores
1 x 10
A4
Band Pull - Hip Flexors
1 x 10
A5
Squat + Rotação Mobilidade
1 x 10
B
DB Reverse Lunge
3 x 8
C1
Wall Sit
2 x 0:30
C2
Tibialis Anterior Raise
2 x 8
D1
SL Hamstring Bridge - Iso
3 x 0:15
D2
Shoulder L Raise
3 x 8
D3
Face Pull - Band
3 x 8
E1
Pallof Press
2 x 15
E2
Overhead March
2 x 25
