A.T Movement Lab
Marathon, Track & Field, RuckingStrong runners aren't built by running alone.
6 week strength and mobility program designed to help you become a stronger, more resilient runner.
Built for beginner to intermediate runners, it complements your running by improving strength, stability, mobility, and movement efficiency helping you run with more confidence while reducing the risk of common running injuries.
Whether you're training for a race or simply want to feel stronger on every run, this program will help you build the foundation to support your running for the long term!
1 sessions per week
Must use App app to view and log training
Program Training
A
Day 1 warm up
1 x 5
Prep
B
Glute activation series 1
1-2x round Hip circles x10ea (5ea direction) Fire hydrants x10ea Donkey kicks x10ea
Knee prep
C
1-2x round SL Terminal knee extensions x10ea Hamstring bridge hold x15s (started with body weight) CUE: Engage core, tuck pelvis, dig heels into ground.
D1
Front Squat
3 x 8
D2
Dead Bug
3 x 6
E
RDL
3 x 8
F
DB Step Up
3 x 8
G1
DB Bench Press
3 x 8
G2
Band Pull-Apart
3 x 10
H
1-Arm DB Row
3 x 8
I1
Elevated Body Weight Calf Raise
2 x 12
I2
Tibialis raises
2 x 12
J
Hanging Knee Raise
2 x 10
A
Day 2 warm up
1 x 5
Glute activation series 2
B
1-2x round Hip circles x5ea direction each side Lateral walks x5ea monster walks x5ea
Knee prep
C
1-2x round Terminal knee extensions x10ea Hamstring bridge hold x15s
D1
Hex Bar Deadlift
3 x 6
D2
Box Jump
3 x 4
E
Reverse Lunges
3 x 8
F
Lat Pulldown
3 x 10
G
Half-Kneeling DB Shoulder Press
3 x 8
H1
Cable Facepull
2 x 10
H2
bent knee calf raise
2 x 10
I
side plank hip abduction
2 x 20
Zone 2 - 30mins
A
Zone 2 is 60-70% of your max heart rate. To calculate your max heart use this formula: 207 - (0.7 x age) Eg: 207 - (0.7 x 30) = 186 heart rate max 186 x 0.60 (zone 2) = 112bpm 186 x 0.70 (zone 2) = 130bpm
Recovery
A
Mobility sequence
Focuses on the hips & spine. Complete 1-3 sets of 5-10 reps each. Quadruped hip CARS Lunge rock with reach Hip aeroplane Heel clips 90/90 hinge Lying open book Lateral flexion standing Childs pose - cobra
Core circuit
B
1-3 Rounds 1. Single arm KB overhead hold with marches x10ea 2. bear hold to plank x10 3. Suitcases x10-15 4. Russian twists x10ea
C
Wall Sit
2 x 30
D
Bear hold tke
2 x 10
E1
banded adduction
2 x 10
E2
Standing abduction
2 x 10
F
heel/toe walks
2 x 15
G
Foam Roll
H
Foam Roll IT Bands
I
Calf Foam Roll
J
Quad Foam Roll
K
T Spine Foam Roll
6 weeks of purposeful strength and mobility training to help you get more from your running and build a stronger foundation for the miles ahead. Your running is the priority, this is the training that supports it.
Get Built To Run
