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Basic Run Strength and Mobility 3

BSM 3: Workout Objectives

BSM 3: Gather Your Equipment

BSM 3: Workout Format

1. Single Leg Squat with Lateral Slide

2. Reverse Curl Sit Up

3. Down Dog Push Up

4. Single Leg Squat Cone Touch

5. V Sit with Med Ball

6. Step Back Lunge to Single Arm Row

7. Double Leg Jump In Place

8. Marching Bridge

9. Plank to Star

Repeat the circuit

Tying it together

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⏱Quick Version: Basic Run Strength and Mobility 3

Basic Run Strength and Mobility 4

BSM 4: Workout Objectives

BSM 4: Gather Your Equipment

BSM 4: Workout Format

1. Plank with Hand Taps

2. Marching Bridge

3. Kneeling Ball Roll Outs

4. Single Leg Squat Cone Touch

5. Overhead Tubing / Cable Pull

6. Side Plank with Top Leg Lifted

7. Squat to Overhead Dumbbell Press

8. Windshield Wiper legs

9. Slow Walking with Weight Overhead

Repeat the circuit

Tying it together

Well done!

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Quick Version: Basic Run Strength and Mobility 4

Single Leg Stability and Rotational Control 2

SLS 2: Workout Objectives

SLS 2: Gather Your Equipment

SLS 2: Workout Format

1. Forward Bend on One Leg

2. Double Leg Hop to Single Leg Land

3. Plank on Forearms, Alternate Arm and Leg Lifts

4. Single Leg Bridge

5. Supine Flutter Kicks

6. Tubing Rotation Pulldown in Single Leg Stance

7. Side Lunge to High Stand

8. Reverse Curl Sit Up

9. Four Way Hip with Tubing

Repeat the circuit

Tying it together

Well done!

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⏱Quick Version: Single Leg Stability and Rotational Control 2

Power 1

Power 1: Workout Objectives

Power 1: Gather Your Equipment

Power 1: Workout Format

1. Running Man with Back Leg Spring

2. Bench / Wall Plyo Push Up

3. Lateral Hops

4. V Sit Rotation with Med Ball

5. Hopping Bridge Alternating Legs

6. Lunge Spring onto Step or Plyo Box

7. Slide Board Quick Lateral Lunges

8. Side Plank Touch Top Leg Forward and Back

9. Jumping Lunges

Repeat the circuit

Tying it together

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⏱Quick Version: Power 1

Landing Softly

Landing Dynamics 2: Workout Objectives

Landing Dynamics 2: Gather Your Equipment

Landing Dynamics 2: Workout Format

1. Step Jump, Squat Landing

2. Lateral Slide Squat - Up&Out, Down&In

3. Plank Lifting From One Knee, Alternating

4. Leg Off Step, Small Circle Hip Extension

5. Walking with Weight Overhead

6. Bridge, Rotating Pelvis Around Central Axis

7. Wall Plyo Push Off

8. Quick Drop Squat with Bar, Slow Return

9. Leg Lift Wide "8's"

Repeat the circuit

"Tying it Together"

Well done!

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⏱Quick Version: Landing Dynamics 2

Single Leg Stability and Rotational Control 3

SLS 3: Workout Objectives

SLS 3: Gather Your Equipment

SLS 3: Workout Format

1. Med Ball Toss and Catch Sit Up

2. Step and Balance on Rocker Board

3. Heisman Lunge with Med Ball

4. Cable Rotational Pull on Single Leg

5. DB Curl on Single Leg with Small Squat

6. Plank with Hand Taps

7. Single Leg Forward Bend Rotating Body / Windmills

8. Kneeling Ball Roll Outs

9. Single Leg Stance Ankle Tubing, Quick Front Cross, turning 180

Repeat the circuit

"Tying it Together"

Well done!

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⏱Quick Version: Single Leg Stability and Rotational Control 3

Recovery and Refinement 1: Quick Feet and Limber Legs

R & R 1: Workout Objectives

R & R 1: Gather Your Equipment

R & R 1: Workout Format

1. Four Way Hip with Tubing on Ankle

2. Mountain Climber Plank Switching Feet

3. Lateral Hops and Circle Hip

4. Plank Quick Hand Lifts / Taps

5. Quick Foot Taps on Step

6. Butt Kicks with Thigh Moving Backward

7. Squat on Inverted Bosu

8. Running Man with Back Leg Spring

9. Med Ball Toss and Catch Sit Up

Repeat the circuit

Tying it together

Well done!

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⏱Quick Version: Recovery and Refinement 1

Recovery and Refinement 2: Motion is Lotion

R & R 2: Workout Objectives

R & R 2: Gather Your Equipment

R & R 2: Workout Format

1. Flutter Kicks

2. Quick Foot Taps on Step

3. Bicycle Leg Runner's Crunch

4. Supine Crossover Stretch, Alternating Sides

5. Quick Lateral Leg Switch over Plyo Box

6. Mountain Climber Slides - quick turnover

7. Forearm Plank with Quick Foot Taps

8. Marching Bridge

9. Butt Kick with Thigh Moving Backward

Repeat the circuit

Tying it together

Well done!

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⏱Quick Version: Recovery and Refinement 2

Single Leg Stability and Rotational Control 1

SLS 1: Workout Objectives

SLS 1: Gather Your Equipment

SLS 1: Workout Format

1. Forward Bend on One Leg

2. Supine Flutter-Kicks, Alternating Small Fast, Large Slow

3. Down Dog Push Up

4. Single Leg Squat Cone Touch

5. Plank on Forearms, Alternate Arm and Leg Lifts

6. Marching Bridge

7. Double Leg Hop to Single Leg Land

8. Forward Bend on One Leg

9. Plank to Star

Repeat the circuit

Tying it together

Well done!

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⏱Quick Version: Single Leg Stability and Rotational Control 1

Recovery and Race Preparation

Recovery & Race Prep: Workout Objectives

Recovery & Race Prep: Gather Your Equipment

Recovery & Race Prep: Workout Format

1. Lateral Walk with Ankle Tubing

2. Supine on Roller Foot Lifts

3. Butt Kick with Thigh Moving Backwards

4. Marching Bridge

5. Forward Bend Dynamic Walk

6. Prone Alternating Opposite Leg and Arm Lifts

7. Dynamic Hamstring Stretch Walk

8. Plank to Star

9. Down Dog Push Up

Repeat the circuit

Tying it Together: Finding Running Flow

Well done!

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⏱Quick Version: Recovery and Race Preparation