Runners Resilience
DB3 Fitness Systems
Runners Resilience is built for runners who want more than just miles—they want durability, strength, and a real edge on race day.
This program is designed to plug directly into your existing run schedule, not replace it. With 3 focused strength sessions per week, plus shorter complementary workouts, it helps you build the strength, stability, and mobility your body needs to handle higher mileage, recover faster, and stay injury-resistant.
Whether you’re brand new to lifting or already experienced in the gym, Runners Resilience meets you where you are. The program is structured to progress week over week, layering movements and concepts so you’re not just working out—you’re actually learning. You’ll build confidence in key lifts, develop proper mechanics, and gain a deeper understanding of how strength training supports your running.
Every piece of the program is intentional. From lower-body power to core stability and joint resilience, you’ll develop the kind of strength that translates directly to better performance—not just in the gym, but on the road, track, or trail. It’s fully adaptable inside the app, so you can tailor it to your schedule, your training phase, and your goals—whether you’re deep in a training block or grinding through the toughest weeks of summer.
The mission is simple: Show up to the start line feeling stronger, more resilient, and more prepared than ever—while building the habits and skills that support you as a runner for life. Start with a 7-day free trial—no pressure, cancel anytime. We’re confident once you feel the difference, you won’t want to go back.
A1
Side Plank on Hands
2 x 20
A2
Glute Bridge Band Abduction
2 x 10
A3
Forward + Backward Crawl
2 x 00:20
A4
Single Leg RDL Hold
2 x 15
A5
Incline Mountain Climber
2 x 00:20
A6
Wall Sit
2 x 45
Prep
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B1
Single Arm DB Farmer Marching
3 x 30
B2
SL Bulgarian Split Hold + Soleus Raise
3 x 8
C
Lat Pull Down - Wide Grip
15, 12, 8, 8
D
DB Goblet Squat
8, 8, 6, 6
E1
DB Cossack Squat - DB Down
3 x 10
E2
Single Arm Bent Over DB Row
3 x 10
F1
TRX Y
3 x 8
F2
DB Heel Taps
3 x 8
G1
Med Ball Slams
3 x 5
G2
Standing Med Ball Chest Pass
3 x 5
A1
Dead Bug
2 x 12
A2
Side Lying T-Spine Halos
2 x 8
B1
Plank
2 x 0:45
B2
Active Leg Lower to Bolster
2 x 10
C1
Side Plank On Hand
2 x 30
C2
1/2 Kneeling TFL + QL Stretch
2 x 60
D1
Bear Crawl
2 x 15
D2
SL Hip Airplanes
2 x 8
Prep
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B1
Copenhagen Plank - Short
3 x 30
B2
Quadruped DB Pull Through
3 x 8
C1
Cable Pull Through
15, 15, 10, 10
C2
1/2 Kneeling SA DB OH Press
4 x 6
D1
Dead Bug Hold Bench Press
3 x 12
D2
SL SA DB RDL
3 x 6
E1
Cable Pec Fly - High
3 x 10
E2
Glute Bridge March
3 x 8
F1
Seated Box Jump
2 x 8
F2
Depth Jump
2 x 6
A1
Dead Bug
2 x 12
A2
Side Lying T-Spine Halos
2 x 8
B1
Plank
2 x 0:45
B2
Active Leg Lower to Bolster
2 x 10
C1
Side Plank On Hand
2 x 30
C2
1/2 Kneeling TFL + QL Stretch
2 x 60
D1
Bear Crawl
2 x 15
D2
SL Hip Airplanes
2 x 8
Prep
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B1
Feet Up Wall Sit
2 x 1:00
B2
Childs Pose + QL Stretch
2 x 0:30
B3
90 90 Hip Transfers
2 x 10
C1
Incline Mountain Climber
3 x 0:30
C2
Supine FMT Y
3 x 10
D
Trap Bar Deadlift
10, 10, 7, 7
E
Split Stance SA Landmine Press
10, 10, 7, 7
F
Landmine Sumo Squat
12, 12, 8, 8
G1
1/2 Kneeling SA Cable High Row
3 x 8
G2
KB Deficit Reverse Lunges
3 x 8
H1
Double to SL Elevated Lateral Pogo
3 x 15
H2
Double Leg Elevated Pogo
3 x 30
A
Supine ALT Dying Bug
2 x 12
B
Glute Bridge Band Abduction
2 x 15
C
Supine Banded Hip Flexor Knee Drives
2 x 10
D
Plank + Shoulder Taps
2 x 15
E
Theraband Ankle Band Walks
2 x 15
F
Soleus Calf Raise
2 x 12
G
Skater Hops - DB3
2 x 0:20
H
Double Leg Elevated Pogo
2 x 25
Chris Reed
Chris has been training athletes for the last 12 years and has been helping marathons achieve PB's for the last 6. His approach is rooted in an athletic training background that focuses on building resilient bodies that stand up to 80+ mile weeks in the heat of summer.
When you join a team you’re getting more than programming, you’re joining an online community.
Runners Resilience
Runners Resilience
Runners Resilience
