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Access to Week 1 of the program 
(2 days of workouts to be paired with running)

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What is Stronger Runner - FIRST WEEK TRIAL?

Free access to the first week of Stronger Runner workouts so you can get a taste of what's to come. If you try these two workouts & decide to stick around for more, you'll receive a discount on your subscription to the program. Let's findf your strongest stride yet!!!

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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

Light
moderate
& heavy kettlebells or dumbbells
large resistance bands
medicine ball
bench/platform to stand 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

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About your Coach

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About the Methodology

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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

Free access to the first two weeks of Stronger Runner workouts so you can get a taste of what's to come. There are two workouts per week (each about an hour), that are meant to be built in on days where you have short runs or are not running. The first week is to teach you movements that will be important to know, the second week is the actual first week of the program. If you try these two workouts & decide to stick around for more, you'll receive a discount on your first month's subscription to the program. Let's find your strongest stride yet!!!

Start Here Part 1

Rest Day/Run Day

Start Here Part 2

Week 1 Day 1

Week 1 Day 2

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

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

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

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

W1D1

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

World's Greatest Stretch

Child's Pose

Figure Four

Supine Bent Knee Drops

Cool down

W1D2

Adductor Sit Back to Halo 

KB Racked Hold or Goblet Marches

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 in is around where the refresher is if you want cues while going through your reps!

Clean to Rev. Lunge OR Suitcase Rev. Lunge

Skill & Power - W1D2

Front Loaded Squats with a Heel Lift

Glute Bridge Hold Chest Press

High Plank Pull Throughs

Strength A - W1D2

30 seconds on each side is the goal for each round!

Strength B- W1D2

Wall Ball Sit Ups

Lateral Chain Stretch

Thank you so much for completing the free trial of Stronger Runner. I would love to have you join the program if you loved it & are eager to learn more. Stay tuned till the end of the video for a thank you surprise!

Hungry for more? Use this link to purchase a Strider Subscriber membership!
https://www.somble.com/caitkeepsrunnin/memberships/49668