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LIFETIME ACCESS: Stronger Runner 9 Week Online Program

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What is LIFETIME ACCESS: Stronger Runner 9 Week Online Program?

LIFETIME ACCESS! By making this purchase, you are committing yourself to do what Stronger Runner was created for: runners like you who want to play the long game & keep running for life. 

Stronger Runner is designed 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 ready to learn and challenge yourself to maintain solid form through every rep as it will translate to good running form every step of the way. 

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Program Description

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Enjoy training sessions each week - you can jump in at any point in time.

Instructional videos to guide your training so technique is never a question.

Take your programming at home or on the go via the Somble web and mobile apps.

Track every workout and personal record — right where you train.

Program Expectations

Need help or have a question? Message your coach anytime — support is always just a tap away. Plus, the app keeps you on track with reminders so you never miss a workout or check-in.

Community Accountability

Program Preview

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Program CTA

Set of light
medium
and heavy dumbbells or kettlebells (KBs PREFERRED)
Minimum of 50lbs weight for deadlifts & min 35 for RDLs
medicine ball

large resistance band
yoga block
weight plate
or surface to stand on
a bench or surface to elevate foot on

Necessary Equipment

Your full progress history lives inside the program and on your dashboard, so you can see how far you've come and what's next.

Track your Progress

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Program Value Props

Please share a little bit about yourself. A few great starting points would be why prospective clients should trust your expertise, how you came to enjoy or teach the concepts behind this program  and why you do what you do!

About your Coach

Try to give compelling context as to why the prospective client should trust in the method that went into creating this program.

This is a great place to try to convince and sell the client on your specific brand!

About the Methodology

This is where you should put any client testimonials that you think would be convincing!

Testimonials

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JOIN A COMMUNITY THAT SHARES YOUR PASSION

Stay consistent with challenging workouts that can be done from anywhere and a community that's always with you.

Community Mission

LIFETIME ACCESS! By making this one time purchase, you are committing yourself to do what Stronger Runner was created for: runners like you who want to play the long game & keep running for life. 

Stronger Runner is designed 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 ready to learn and challenge yourself to maintain solid form through every rep as it will translate to good running form every step of the way. 

BONUS CONTENT

Start Here Part 1

Rest Day/Run Day

Start Here Part 2

Week 1 Day 1

Week 1 Day 2

Week 2 Day 1

Run day or rest day!

Week 2 Day 2

Week 3 Day 1

Week 3 Day 2

Week 4 Day 1

Week 4 Day 2

Week 5 Day 1

Week 5 Day 2

Week 6 Day 1

Week 6 Day 2

Week 7 Day 1

Week 7 Day 2

Week 8 Day 1

Week 8 Day 2

KB Swing Breath Technique

Core & Glute Run Warm Up

This is for Stronger Runners who already have made it to the Copenhagen Side Plank exercise in the program

Copenhagen Side Plank Row

2-3 Rounds - warm up in 3 minutes!

Sprinter Sit Ups

Glute Bridge Marches (pullover hold optional)

Scissor Hop Lunges

Run Warm Ups

5 Min Run Warm Up

Staggered Stance Deadlifts

Alternating KB Swings

Staggered Stance Upward Chops w Knee Drive

Run Warm Ups Continued

Unilateral Run Warm Up/Strength Circuit

AOTD: I have the courage to try something new.

Affirmation of the Day

Do this for a 60-90 seconds! Make sure you are inhaling as you expand your rib cage & exhaling as you feel your ribs stack over your pelvis. 

90-90 Breathing

Not something we have in the program solo, but super important to know (we have variations of it, but if you ever don't agree with those, you can always take these plain!). Find that nice neutral spine we found in the 90-90 breathing at the top! Set a timer for a minute & focus on your form 

Glute Bridge

A great way to FIRE UP your abs if you are ever unable to do so through 90-90 breathing. Stay here for about 30 seconds to a minute!

Contralateral Deadbugs

Box Supported Good Mornings

5 reps on each side. Feel free to take these without a weight first or while holding a shoe & practice looking up at your hand/shoe as if it were a kettlebell! If you press your big toe into the floor as you lower, it will help you to balance.

Body Weight 1/2 Kneeling Windmills

Mobility

A super important one to start working on if these are new to you! A ton of our movements are based on these & they are a great foundational power exercise!! Focus on driving your feet through the floor & gathering all of the power from your legs! 

Goblet Cleans

Starting to build up that power and practice quick exhalation as you slam the ball down while sending your hips back towards the wall behind you! We will work on many variations of this throughout the program so it is super important to practice this one!

MB Slams

Dynamic/Power

Make sure that you are feeling this in your hamstrings/glutes especially as you press your feet through the floor while coming back up to your tall standing position

You can use a band or a weight here for the overhead hold! Focus on the non-marching leg pressing into the ground as you march!

Glute Bridge March Overhead Hold

Strength A

If it helps, you can play the video to use the cues as you go through your reps! Let me know if you have questions!

Goblet Hold Squat with a Heel Lift

Side Plank

Strength B

Lateral Bounds

You can use a medicine ball if you're tossing the ball or any weight if you're holding it overhead.

Overhead Hold Sit Ups/Wall Ball Sit Ups

Cardiovascular Finisher

AOTD: I embrace the growth that comes from simply showing up.

Take this one through one time along with the video - focus on finding tension in your core! You can put your feet up on the wall if you are having trouble. 

Loaded Beast

1/2 Kneeling Windmill - try to add a weight today!

1/2 Kneeling Windmill

Adductor Sit Backs

Pogo Hops

You'll want a heavy bell for this one to really load the glutes!

KB Drags

This demo is with a KB but you can also use a trap bar - weight should feel challenging, but I do not want you to feel it in your back so please watch the video for cues!

Deadlift

3 rounds of all 3 steps of these on both sides! This will be one that you get with continued practice, so don't be hard on yourself if you do not master it today. It is different from cleaning a dumbbell or barbell & was humbling for me to learn at first, but now that I know it is one of my favorite exercises. 

KB Clean Progressions

Strength B - KB Clean Practice

Russian Twist MB Slam

Squat Jumps

Cardiovascular finisher

World's Greatest Stretch

Child's pose

Figure Four

Supine Bent Knee Drop

Cool Down

AOTD: I leave my ego at the door and show up authentically.

MB Wall ISO Lunge Hold w Shoulder Opener

Mobility - W1D1

Medicine Ball Slams

Dynamic - W1D1

Banded Broad Jump

KB Drag

Skill & Power - W1D1

If the last two reps do not feel challenging, pick up a heavier weight!

Bulgarian Split Squats

KB Kneeling Around the World

Glute Bridge March Pullover Hold

Strength A - W1D1

Palloff Press w ISO lunge hold

Inchworm to push up

Deficit calf raise

Strength B- W1D1

Lateral Bounds w MB

Alternating Jump Lunges

Cardiovascular Finisher - W1D1

Child's Pose

Supine Bent Knee Drops

Cool down

AOTD: I am ready to see who I can become.

Adductor Sit Back to Halo 

KB Racked Hold or Goblet Marches

1/2 One Rep Wonder

Mobility - W1D2

Pogo Hop to Drop Hinge

Banded Hamstring Tantrums OR Long Lever Glute Bridge

Dynamic - W1D2

3 rounds of Deadlifts! Minimum of 50 lbs of weight unless injury prevents you from doing so! 1:30 is around the time the refresher is, if you want cues while going through your reps. If you are having trouble getting all the way to the floor, add a yoga block or weight plate between your feet to elevate the floor to you!

Clean to Rev. Lunge OR Suitcase Rev. Lunge

KB Upward Chops

Skill & Power - W1D2

Front Loaded Squats with a Heel Lift

Glute Bridge Hold Chest Press

High Plank Pull Throughs

Strength A - W1D2

If you increase your weight, do 8 reps each side, if you stay where you are, do 10 each side!