NMLR
BREK Performance
Marathon, Endurance, TriathlonRunning is what you love. Strength is what keeps you doing it.
NMLR is a progressive strength program built specifically for runners. Three strength sessions and one mobility, core, and recovery session each week help improve durability, movement quality, and confidence—without taking away from the miles that matter.
Whether you're chasing a personal best, or simply want to keep running for years to come, this program is built to support every step of the journey.
Foam Roll
A
Foam Rolling
FOAM ROLL 10-12 passes thru each area. Use a lacrosse ball for additional trigger point. If you have a Hypervolt gun, that will work as well. Lacrosse ball bottom of feet + heels Glutes + Hips Calves Upper / Mid Back Lats / Posterior Shoulder Adductors + Quads
Prep
B
Mobility
Mobility Block - 1 Round - 8-12 reps each movement Cat Cow Prone Pec Stretch 90 / 90 Hip ER - IR Runner's Lunge with Rotation Adductor Rock to Walk Out Videos are all attached**
Activation
C
Activation Block : 2 Leg Hip Bridge x 10 Banded Single Leg Drop x 8 each Single Leg Stretch x 8 each Pilates Push Up x 5 Videos are all attached **
D1
SL Front to Back Pogo
2 x 15
D2
SL Side to Side Pogo
2 x 15
D3
Side Bridge Reach
2 x 10
E1
KB Swing
3 x 10
E2
BW Jump
3 x 5
F1
KB Deadlift
3 x 10
F2
Hollow Press with Rotation
3 x 10
G1
Plank DB Row
3 x 8
G2
Side Bridge Bench Adduction Drops
3 x 8
G3
Suitcase Carry
3 x 50
Foam Roll
A
Foam Rolling
FOAM ROLL 10-12 passes thru each area. Use a lacrosse ball for additional trigger point. If you have a Hypervolt gun, that will work as well. Lacrosse ball bottom of feet + heels Glutes + Hips Calves Upper / Mid Back Lats / Posterior Shoulder Adductors + Quads
Prep
B
Mobility
Mobility Block - 1 Round - 8-12 reps each movement Cat Cow Prone Pec Stretch 90 / 90 Hip ER - IR Runner's Lunge with Rotation Adductor Rock to Walk Out Videos are all attached**
Activation
C
Activation Block : 2 Leg Hip Bridge x 10 Banded Single Leg Drop x 8 each Single Leg Stretch x 8 each Pilates Push Up x 5 Videos are all attached **
D1
SLDL to Lunge Reach
2 x 6
D2
Hip Hikes
2 x 10 @ 8
E1
Bear Plank One Leg ISO
2 x 0:20
E2
Half Kneel DB Chop
2 x 8
E3
Plank DB Push-Pull
2 x 10
F1
DB Goblet RFESS
3 x 8
F2
Side Bridge Abduction
3 x 10
F3
Seated One Arm Shoulder Press
3 x 10
G1
BW Forward Lunge
3 x 10
G2
Knee and Ankle Focus Active
3 x 20
G3
TRX Low Row
3 x 12
Foam Roll
A
Foam Rolling
FOAM ROLL 10-12 passes thru each area. Use a lacrosse ball for additional trigger point. If you have a Hypervolt gun, that will work as well. Lacrosse ball bottom of feet + heels Glutes + Hips Calves Upper / Mid Back Lats / Posterior Shoulder Adductors + Quads
Prep
B
Mobility
Mobility Block - 1 Round - 8-12 reps each movement Cat Cow Prone Pec Stretch 90 / 90 Hip ER - IR Runner's Lunge with Rotation Adductor Rock to Walk Out Videos are all attached**
Activation
C
Activation Block : 2 Leg Hip Bridge x 10 Banded Single Leg Drop x 8 each Single Leg Stretch x 8 each Pilates Push Up x 5 Videos are all attached **
D1
Side Lying Series
1 x 1
D2
Swan Stretch Cobra
1 x 5
E1
DB Snatch
3 x 3 @ 5 lb
E2
Skater Hops
3 x 5
F1
Hand Supported SLDL
3 x 6
F2
One Leg Elevated Push Up
3 x 6
F3
Low Plank
3 x 1:00
G1
DB Lateral Raise
2 x 10
G2
DB Bicep Curl
2 x 10
G3
TRX Tricep Extension
2 x 10
Zach Lents
CSCS, NSCA-CPT, PES, CSNC. Owner of Brek Performance. Train for the life you actually live.
Mallory Kilmer
Owner of No More Lonely Runs running club. A marathoner, ironman, and personal trainer. Find therapy in motion.
Trust the planning, and let the community of others on the same journey help you reach those new PR's.
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When you join a team you’re getting more than programming, you’re joining an online community.
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