LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup
Horizontal
Foam Roll Overhead Reaches
Set reps
1 10
Rub and Scrub Ankle
Set reps
1 10
Relative Ankle Rotation
Set reps
1 5
Shin Box Switches
Set reps
1 30
T Spine Mobility Thread The Needle Reach
Set reps
1 10
Workout Blocks
Strength Endurance 1
Superset x 3
DB RDL
Set reps Rest
1 15 30 sec max
2 15 30 sec max
3 15 30 sec max
Foam Roll Chest Press
Set reps Rest
1 10 30 sec max
2 10 30 sec max
3 10 30 sec max
DB Lateral Lunge
Set reps Rest
1 8 30 sec max
2 8 30 sec max
3 8 30 sec max
Strength Endurance 2
Superset x 3
DB Front Squat
Set reps Rest
1 15 30 sec max
2 15 30 sec max
3 15 30 sec max
3 Point Row
Set reps Rest
1 10 30 sec max
2 10 30 sec max
3 10 30 sec max
Rotational Squat
Set reps Rest
1 10 30 sec max
2 10 30 sec max
3 10 30 sec max
Cool Down Blocks
Cool Down Block
Horizontal
Ankle Roll
Set reps
1 10

Beginner Strength Endurance Session For Runners with Ankle Work

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

Warmup
Horizontal Loading

UMT
Foam Roll Overhead Reaches
Set Reps
1 10
Rub and Scrub Ankle
Set Reps
1 10
UMT
Relative Ankle Rotation
Set Reps
1 5
UMT
Shin Box Switches
Set Reps
1 30
LAR UMT
T Spine Mobility Thread The Needle Reach
Stretches out the shoulders and torso relative to the hips.
Set Reps
1 10

Workout Blocks

Strength Endurance 1
Superset x 3

LLT
DB RDL
reps 15
Rest 30 sec max
Set Reps Rest
1 15 30 sec max (h:m:s)
2 15 30 sec max (h:m:s)
3 15 30 sec max (h:m:s)
LLT
Foam Roll Chest Press
reps 10
Rest 30 sec max
Set Reps Rest
1 10 30 sec max (h:m:s)
2 10 30 sec max (h:m:s)
3 10 30 sec max (h:m:s)
LMT
DB Lateral Lunge
reps 8
Rest 30 sec max
Set Reps Rest
1 8 30 sec max (h:m:s)
2 8 30 sec max (h:m:s)
3 8 30 sec max (h:m:s)

Strength Endurance 2
Superset x 3

LLT
DB Front Squat
reps 15
Rest 30 sec max
Set Reps Rest
1 15 30 sec max (h:m:s)
2 15 30 sec max (h:m:s)
3 15 30 sec max (h:m:s)
LLT
3 Point Row
reps 10
Rest 30 sec max
Set Reps Rest
1 10 30 sec max (h:m:s)
2 10 30 sec max (h:m:s)
3 10 30 sec max (h:m:s)
UMT
Rotational Squat
reps 10
Rest 30 sec max
Set Reps Rest
1 10 30 sec max (h:m:s)
2 10 30 sec max (h:m:s)
3 10 30 sec max (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

LMT
Ankle Roll
Set Reps
1 10