Resilience Physical Therapy and Wellness, LLC
Marathon, Endurance, Strength & ConditioningGeared for running enthusiasts of all skill levels, this program is designed to improve strength, agility, and power to help improve performance and enjoyment with running while keeping injuries at bay. The program requires minimal equipment, can be done in a home or gym setting, and should take approximately 30 minutes 3 days per week. Also included is a cool down/mobility program that can be done post run OR post session.
3 sessions per week
Must use App app to view and log training
Team Training
A1
Light Jog
1 x 2:00
A2
Wall Facing Squat (Squat Therapy)
3 x 5
A3
PVC Around The World
3 x 8
A4
Soleus Heel Raise
3 x 8
B1
Inchworm Push Up
3 x 8
B2
Shoulder External Rotation with Band
3 x 15
B3
Banded Pull Apart
3 x 20
C1
Box Pistol Squat
3 x 10
C2
Standing Banded March
3 x 30 @ 15
C3
Banded Good Morning
3 x 20
A1
Banded Shoulder Distraction
A2
Pectoral Lacrosse Ball
A3
Couch Stretch (Hip Flexors)
A4
Pigeon Stretch
A5
Banded Hamstring Mobilization
A
Dynamic Activation
B1
Line Hop
3 x 15
B2
Tempo Goblet Squat
3 x 8
C1
DB Deadlift
3 x 12
C2
Serratus Wall Slide with Band
3 x 12
D1
Single Leg Calf Raise
3 x 15
D2
Heel Walk
3 x 30
E
Plank
1 x 2:00
A1
Glute lacrosse ball
1 x 1:00
A2
Calf Stretch
1 x 0:30
A3
Spiderman + Reach
1 x 1:00
A4
Press Up/Cobra
3 x 5
Prep
A
Dynamic Warm up General
2-3 Rounds for Quality: - walk or jog 1-2 min (on Treadmill is fine) - knee hug 30 seconds alternating -Dumbbell Death March 25 feet (YOU DO NOT NEED TO USE THE DUMBBELLS) - side step (WALK SPEED, BUILD AS ABLE) 30 seconds -Band pull apart 5 reps -PVC Pass through (work in comfortable range) -Scapular Pull up
B
Dot Drill Sequence
C1
Starfish Side Plank
3 x 5 @ 60
C2
Single Leg RDL
3 x 12
D1
Pull-up Series
3 x 5
D2
Push-Up
3 x 15
A1
Band Hip Flexor Stretch
A2
Straddle Stretch
1 x 2:00
A3
Achilles and Gastroc Peanut
1 x 2:00
B1
Pec stretch foam roller
1 x 2:00
B2
Latissimus Foam Roll
1 x 2:00
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Running Resilience
Running Resilience
Running Resilience
