This is a FOUR day strength program designed specifically for RUNNERS.
The GOAL is to help you move better, perform faster, and run stronger. Quick and efficient workouts done in 30-45 minutes. Minimal equipment is required, and experience isn't mandatory. Detailed videos to help you do every movement along the way.
This plan has THREE main lifting days, and ONE recovery day for the weekend which can be used through out the week as needed. Join the community and let's crush those running goals!
A1
Banded Single Leg Drop
1 x 10
A2
Kneeling T-Spine Wall
1 x 10
A3
Banded Lunge Side Bend
1 x 10
B1
Four Way Cone Reach
2 x 3
B2
Balance MB SLDL Chop
2 x 8
C1
DB One Arm Thruster
3 x 5
C2
90 Bench Adductor ISO
3 x 0:20
D1
One DB RFESS
3 x 5
D2
Plank DB Bench Row
3 x 12
E1
DB Staggered Stance Deadlift
3 x 5
E2
ISO Stability Push Up
3 x 12
E3
Elevated Bridge One Leg Drop
3 x 12
A1
Heel Clicks
1 x 10
A2
Gorilla Sit
1 x 10
A3
Bird Dog Glute Mobilization
1 x 8
B1
Alternating DB Bench Press
3 x 10
B2
Wall Hip Circles
3 x 10
B3
Kneeling Cable Pressout
3 x 10
C1
Plank DB Push-Pull
3 x 10
C2
Rolling Can Opener
3 x 10
D1
One DB RDL Row
3 x 10
D2
Hip Bridge on Bench
3 x 10
D3
Bench Bridge DB Skullcrusher
3 x 10
A1
Loaded Adductor Sway
1 x 8
A2
Elevated Pigeon
1 x 0:30
A3
Adductor Rock to Hip Walk Out
1 x 8
B1
Banded TKE to Hip Flexion
2 x 10
B2
MB ISO Box POGO
2 x 10
C1
DB Skier Swing
3 x 8
C2
Deadbug with Active Resistance
3 x 12
D1
Heel Elevated Goblet Squat
3 x 5
D2
Banded Pullover Bridge
3 x 10
E1
DB Lateral Squat
3 x 8
E2
Balance One Arm Bicep Curl
3 x 12
E3
Banded Bird Dog Slide
3 x 12
Circuit
A
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. Glutes + Hips Calves Upper / Mid Back Lats / Posterior Shoulder Adductors + Quads
B1
Fig Four Shin Box Fold
2 x 10
B2
Cat Cow
2 x 12
C1
Couch Side Bend
2 x 10
C2
Elevated Banded Ankle
2 x 1:00
C3
Bear Plank Hip Hikes
D1
Loaded Ankle Rock
2 x 10
D2
Hamstring to Lunge
2 x 8
Zach Lents CSCS, NSCA-CPT, PES is the owner of BREK Performance and works with professional, collegiate, and general population clientele. With over 14 years of coaching how to move better, perform faster & adventure harder. Building stronger humans, simply. Train for LIFE.
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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