Complete Performance Coaching
Endurance, Powerlifting, Strength & Conditioning, Functional Fitness, Functional TrainingIntroducing Run Lift Fusion: Your Complete Fitness Solution
If you're in search of a dynamic training regimen that seamlessly blends strength and endurance, look no further than Run Lift Fusion. Our program offers a comprehensive approach to fitness, tailored to individuals of all levels, with expert guidance and a supportive community to propel you towards success.
Embracing runners, lifters, and fitness enthusiasts alike, our program caters to diverse range of Hybrid goals!
Conquer your 5 or 10 Ks, post a new PB squat, sculpt a well-rounded athletic physique, our intelligently designed layout ensures you'll thrive.
Benefit from community support and competitive environment with thoughtfully structured program with session lengths ranging from 30 to 90 minutes.
Optimise performance through a blend of endurance, strength, and hypertrophy training
Run Lift Fusion is the perfect choice for athletes aiming to elevate their physical prowess and build an athletic physique.
Join us today and embark on a journey towards peak performance, where every session brings you closer to achieving your goals and unlocking your full potential.
6 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Lower Prep
Mobilise and Activate 1x through each Worlds Greatest Stretch x 10ea 1/2 kneel torso rotation x 5-10ea Hip Circles activation x 5-10ea Glute bridge x 10 -15 90/90 hip Switch x 10ea Glute bridge march x 10ea Tib Raises x 20-30 Iso Calf raise knee drive x 10ea Potentiate Pogo x 8s x 3 sets
B
Box Jump
3 x 5
C
Back Squat
3 x 6
D
Romanian Deadlift
3 x 6
E1
Leg Press
3 x 8
E2
single leg calf raise off step
3 x 15
F1
Copenhagen Plank
3 x 0:10
F2
Bear Crawl Hold
3 x 30
Prep
A
Running Prep
1 x through for each no rest between Spiderman's x 5ea Calf pumps x 20 ea Hip Flexor pushes x 5 ea Single leg Glute bridge x 10ea Hip Flexor pushes x 5 ea Shin raises x 15-20 against a wall. off a step / block Calf Raise x 20 Single leg calf Raise x 20 ea
B1
A-Skip
2 x 30
B2
Low Pogos
2 x 0:30
C
Run
3 x 8:00
Prep
A
Running Prep
1 x through for each no rest between Spiderman's x 5ea Calf pumps x 20 ea Hip Flexor pushes x 5 ea Single leg Glute bridge x 10ea Hip Flexor pushes x 5 ea Shin raises x 15-20 against a wall. off a step / block Calf Raise x 20 Single leg calf Raise x 20 ea
B
Cardio
1 x 25:00
Conditioning
A
Upper Prep
Cat Camel x 10ea Torso Rotates x 10ea Bird Dog x 10 ea pushup plus x 10 (do on knees if this is too hard) Floor Swimmer x 10
B
Med Ball Slam
3 x 5
C
Bench Press
3 x 6
D
Pull-Up
3 x 6
E1
One-Arm DB Bench Press
3 x 8
E2
1-Arm DB Row
3 x 8
F1
Barbell Bicep Curl
3 x 15
F2
Tricep Rope Pulldowns
3 x 15
Conditioning
A
Running Prep
1 x through for each no rest between Spiderman's x 5ea Calf pumps x 20 ea Hip Flexor pushes x 5 ea Single leg Glute bridge x 10ea Hip Flexor pushes x 5 ea Shin raises x 15-20 against a wall. off a step / block Calf Raise x 20 Single leg calf Raise x 20 ea
B
Run
5 x 5:00
A1
DB Lunges
3 x 12
A2
DB Push Press
3 x 12
B1
Bulgarian Split Squat
3 x 12
B2
Chest-Supported DB Row
3 x 12
C1
Alternating DB Hammer Curl
3 x 12
C2
DB Skull crushers
3 x 12
C3
DB Lateral Raise
3 x 12
D1
Suitcase Carry
3 x 30
D2
Aleknas
3 x 12
When you join a team you’re getting more than programming, you’re joining an online community.
Run Lift Fusion
Run Lift Fusion
Run Lift Fusion
