We get it. You know you "should" do strength & core work to support your running ... but where does the time go?! 🏃‍♀️⏱🏃‍♂️

Our goal is to make it a no-brainer. 

Follow along with our time-efficient, high quality, online workouts. You'll get weeks of focused, goal-oriented, complimentary strength and stability routines to prepare you to run healthy, fast, and injury-free! 

✅Specific themes that truly help support your running strength and form. Each of the weekly workouts will have a clear, biomechanically-sound goal for how the moves support your running. No more wasting time with exercises that don't translate to your primary goal: running strong & injury-free!

✅Time-Efficient. Though we recommend you do these workouts 2-3 times a week, we actually help you make that a reality.  The full workout will take 35-45 minutes, but each week also includes a "quick version" (12-15 minutes) for days or weeks where your time is crunched. No excuses!

✅Minimal Equipment. To maximize ease of use, these workouts are designed with minimal equipment needs. However, there are still some basic things you'll want to have on hand: Tubing with handles; Step; Dumbbells / Medicine Ball or some hand holdable weight; Slick surface you can slide on.


This program is part of a bundle

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Program curriculum

  • 1

    Welcome to Running Skills and Strength, Module I

    • Welcome!

    • Before we begin...
  • 2

    Orientation

    • Orientation: tips for navigation

    • Orientation: more tips for navigation

    • We're here for you!
  • 3

    Workout 1: Where to Begin

    • Welcome to Workout One!

    • Workout Overview

    • 1: Single Leg Squat with Lateral Slide

    • 2: Flutter Kick, Slow and Long

    • 3: Down Dog Push Up

    • 4: Single Stance Cone Touch

    • 5: V Sit with Med Ball

    • 6: Tubing / Cable Rotation Pull High to Mid

    • 7: Double Leg Jump In Place

    • 8: Marching Bridge

    • 9: Plank to Star

    • You've completed one circuit!

    • Tying it together

    • 🎥 Livestream workout recordings

    • We're here to help!

    • Well done!
  • 4

    Workout 2: Basic Building Blocks

    • Welcome to Workout Two!

    • Workout Overview

    • 1: Single Leg Squat with Lateral Slide

    • 2: Flutter Kick, Slow and Long

    • 3: Plank to Down Dog

    • 4: Single Stance Cone Touch

    • 5: Windshield Wiper Legs

    • 6: Step Up with Back Leg Hover

    • 7: Double Leg Jump In Place

    • 8: Marching Bridge

    • 9: Plank with Alternating Leg Lift

    • You've completed one circuit!

    • Tying it together

    • 🎥 Livestream workout recordings

    • We're here to help!

    • Well done!
  • 5

    Workout 3: Coordinating the Legs

    • Welcome to Workout Three!

    • Workout Overview

    • 1: Step Back Lunge, Alternate Legs, lightly tap back leg

    • 2: Flutter Kick, Slow and Long

    • 3: Plank to Down Dog

    • 4: Single Stance Cone Touch

    • 5: Windshield Wiper Legs

    • 6: Step Up with Back Leg Hover

    • 7: Double Leg Jump Onto Step, Soft Landing

    • 8: Marching Bridge

    • 9: Forearm Plank with Alternating Arm Reach

    • You've completed one circuit!

    • Tying it together

    • 🎥 Livestream workout recordings

    • We're here to help!

    • Well done!
  • 6

    Workout 4: Stable on Both Legs

    • Welcome to Workout Four!

    • Workout Overview

    • 1: Step Back Lunge, alternate legs, lightly tap back leg

    • 2: TRX Rows

    • 3: Plank to Down Dog

    • 4: Dumbbell Pullover in Bridge on Ball

    • 5: Single Leg Squat with Lateral Slide

    • 6: Double Leg Jump Onto Step, Soft Single Leg Landing

    • 7: Windshield Wiper Legs

    • 8: Single Leg Squat Cone Touch

    • 9: Forearm and Knee Side Plank with Top Leg Long

    • You've completed one circuit!

    • Tying it together

    • We're here to help!

    • Well done!
  • 7

    Workout 4 B: Connecting the Whole Body

    • Workout 4 B: Connecting the Whole Body

    • Workout 4: Gather Your Equipment

    • Workout 4 B: Workout Format

    • 🎥 Livestream workout recordings

    • We're here to help!

    • Well done!
  • 8

    Workout 5: A Little More Load

    • Welcome to Workout Five!

    • Workout Overview

    • 1: Lateral Step Ups

    • 2: Windshield Wiper Legs

    • 3: Plank to Down Dog

    • 4: TRX Rows

    • 5: Cable Pull Down in Single Leg Stance

    • 6: Squat Dumbbell Curls

    • 7: Single Leg Squat with Lateral Slide

    • 8: Marching Bridge

    • 9: Forearm and Knee Side Plank with Top Leg Long

    • You've completed one circuit!

    • Tying it together

    • We're here to help!

    • Well done!
  • 9

    Workout 5 B: The Hips Power It All

    • Workout 5 B: The Hips Power It All

    • Workout 5: Gather Your Equipment

    • Workout 5 B: Workout Format

    • You've completed one circuit!

    • 🎥 Livestream workout recordings

    • We're here to help!

    • Well done!
  • 10

    Workout 6 B: 3 D From Center

    • Workout 6 B: 3-D From Center

    • Workout 6 B: Gather Your Equipment

    • Workout 6 B: Workout Format

    • 🎥 Livestream workout recordings

    • 1. Squat Holding Tubing at Shoulders

    • 2. Squat to Single Leg Stance with Overhead Tubing Press

    • 5. Side Lunge to High Stand

    • 6. Forearm Side Plank, Rotating Elbow to Ground

    • 7: Running Bridge

    • 8. Bicycle Leg Runner's Crunch

    • 9. Pushing Through Stride, Holding Tubing

    • 🎥 Livestream workout recordings .v2

    • 🎥 Livestream workout recordings, .v3
  • 11

    Workout 6: Rotational Control

    • Welcome to Workout Six!

    • Workout Overview

    • 1: Lateral Step Ups

    • 2: Supine Leg Circles Holding Ball

    • 3: Heisman Lunge

    • 4: TRX Rows

    • 5: Rotation Cable Pulldown in Single Leg Stance

    • 6: Squat Dumbbell Curls

    • 7: Mountain Climber Slides

    • 8: Single Leg Forward Bend (Dipping Bird) Cone Touch

    • 9: Plank with Wide Feet & Turn to Side

    • You've completed one circuit!

    • Tying It Together: Coordinating Swing of Leg and Arm

    • We're here to help!

    • Well done!
  • 12

    Workout 7: More Rotational Control

    • Welcome to Workout 7!

    • Workout Overview

    • 1: Lateral Step Ups

    • 2: Supine Leg Circles Holding Ball

    • 3: Heisman Lunge

    • 4: TRX Push Ups

    • 5: Overhead Cable Pull

    • 6: Squat Dumbbell Curls

    • 7: Mountain Climber Slides

    • 8: Single Leg Forward Bend (Dipping Bird) Cone Touch

    • 9: Plank with Wide Feet & Turn to Side

    • You've completed one circuit!

    • Tying it together

    • We're here to help!

    • Well done!
  • 13

    Workout 7B: Moving From Center

    • Workout 7 B: Moving From Center

    • Workout 7 B: Gather Your Equipment

    • Workout 7 B: Workout Format

    • 🎥 Livestream workout recordings

    • 1. Squat Holding Tubing at Shoulders

    • 2. Dead Bug Heel Taps Holding Ball

    • 3. Forearm Side Plank, Rotating Elbow to Ground

    • 4. Long Arm Squat with Band / Tubing

    • 5. Windmill with Tubing

    • 6. Side Lunge to High Stand

    • 7. Squat with Tubing Forward Press

    • 8. Alternating Single Leg Squat with Diagonal Ball Squeeze

    • 9. Rolling Reaches in Ball Bridge

    • Repeat the circuit

    • We're here to help!

    • Well done!
  • 14

    Workout 8: Connecting the Body Through a Stable Core

  • 15

    Workout 9: Adding Balance Elements

  • 16

    Workout 10: Preparing the Torso for Load

    • Welcome to Workout Ten!

    • Workout Overview

    • 1: Quadruped Balance on Ball

    • 2: Squat with Weighted Bar

    • 3: TRX Push Ups

    • 4: Overhead Cable Pull

    • 5: Squat Dumbbell Curls

    • 6: Single Leg Forward Bend (Dipping Bird) Cone Touch

    • 7: Forearm Plank with Alternating Arm Reach

    • 8: Squat on Bosu

    • 9: Single Leg Stance, Quick Forward and Back Ankle Tubing Kicks

    • You've completed one circuit!

    • Tying it together

    • We're here to help!

    • Well done!
  • 17

    You've completed RSS I!

    • Nice job
  • 18

    Bonus: Finding Your True Hip Flexor

    • Anatomy of what is or isn't working for hip flexion

    • Plank Sequence: Exercises and Movement explorations for hip flexion

    • We're here to help!