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Stronger Runner 9 Week Online Program
Stronger Runner is designed to for runners to reap the benefits of strength training without taking too much time away from their mileage on the road. With intentional, progressive programming, get re... Read More
Stronger Runner 9 Week Online Program
9 Week Program
7 Days / Week
Sample Day
Here's a sneak peek from the Start Here Part 1 day
Start Here Part 1
These are all foundational movements that we will go over in the program to some extent, but you will want to familiarize yourself with them before be... Read more
Mobility
1
90-90 Breathing
1 Set - 1) 1:00 m:s
2
Glute Bridge
1 Set - 1) 0:30 m:s
3
Contralateral Deadbugs
4
Good Mornings
5
Body Weight 1/2 Kneeling Windmills
2 Sets - 1) 5 each side 2) 5 each side
Dynamic/Power
1
Circuit 2 rounds
Goblet Cleans
2 Rounds - 1) 5 Reps2) 5 Reps
2
MB Slams
2 Rounds - 1) 10 Reps2) 10 Reps
Strength A
1
Circuit 3 rounds
RDL
3 Rounds - 1) 10 Reps2) 10 Reps3) 10 Reps
2
Glute Bridge March Overhead Hold
3 Rounds - 1) 10 each side 2) 10 each side 3) 10 each side
Strength B
1
Circuit 3 rounds
Goblet Hold Squat with a Heel Lift
3 Rounds - 1) 10 Reps2) 10 Reps3) 10 Reps
2
Side Plank
3 Rounds - 1) 20 seconds each side 2) 20 seconds each side 3) 20 seconds each side
Cardiovascular Finisher
1
Circuit 2 rounds
Lateral Bounds
2 Rounds - 1) 5 each side 2) 5 each side
2
Overhead Hold Sit Ups/Wall Ball Sit Ups
2 Rounds - 1) 8 Reps2) 8 Reps
Meet Your Coach
Caitlin Newton - Stronger Runner
Equipment
Required
Set of light
medium
and heavy dumbbells or kettlebells (KBs PREFERRED)
Minimum of 50lbs weight for deadlifts & min 35 for RDLs
medicine ball
Suggested
large resistance band
yoga block
weight plate
or surface to stand on
a bench or surface to elevate foot on
Features
Chat Your Coach
Track Exercise Progress
Web + Mobile Apps
Leave Notes
Integrate Wearables
Get Expert Coaching