Set	reps	weight_lbs
1	10	20
2	10	20
3	10	20

Set	reps	weight_lbs
1	15	20
2	15	20
3	15	20

Set	reps	weight_lbs
1	8	20
2	8	20
3	8	20

Set	reps	weight_lbs
1	15
2	15
3	15

Mobility & Posterior Chain Strength for Runners

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Mobility Block
Horizontal Loading

This 7-step warm up is designed for a generic client preparing for lower body strength training. It includes mobilization of the major joints and adds some intensity (overhead rear lunge and an unloaded but pretty taxing underswitch to crab reach) between the SMUR activities to facilitate stability and encourage the body to build ROM in preparation for a metabolic or strength session.

GPR
Foam Roll Inner Thigh

Set	Reps
1	10

ULT
Self-Massage: Foam Roll Lat

Set	Reps
1	10

ULT
Big Toe Corkscrew SL Anterior Reach

Set	Reps
1	10

UMT
Jack Knife Stretch

Set	Reps
1	10

UMT
Underswitch to Crab Reach

Set	Reps
1	10

UMT
90/90 Stretch with Active Internal Rotation

Set	Reps
1	10

LLT
Overhead Rear Lunge

Set	Reps
1	10

ULT
SL Hip Hinge Ward

Set	Reps
1	10

ULT
Plyo Split Jumps

Set	Reps
1	10

Only do split jumps on strength days, not before running/riding.

Workout Blocks

Full Body Strength
Horizontal Loading

UMT
Lateral Squat Ward

Set	Reps
1	5
2	5
3	5

LLT
KB SL RDL

Set	Reps	Weight
1	10	20 lbs
2	10	20 lbs
3	10	20 lbs

LLT
Foam Roll Chest Press

Set	Reps	Weight
1	15	20 lbs
2	15	20 lbs
3	15	20 lbs

LLT
BB RDL

Set	Reps	Weight
1	8	20 lbs
2	8	20 lbs
3	8	20 lbs

Use dumbbells not the barbell in the video

Set	Reps	Weight
1	15	lbs
2	15	lbs
3	15	lbs

Warm-Up Blocks

Mobility Block Horizontal Loading

GPR Foam Roll Inner Thigh

ULT Self-Massage: Foam Roll Lat

ULT Big Toe Corkscrew SL Anterior Reach

UMT Jack Knife Stretch

UMT Underswitch to Crab Reach

UMT 90/90 Stretch with Active Internal Rotation

LLT Overhead Rear Lunge

ULT SL Hip Hinge Ward

ULT Plyo Split Jumps