LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Foam Roll Overhead Reaches 1 x 10

Set	reps
1	10

Relative Ankle Rotation 1 x 5

Set	reps
1	5

Shin Box Switches 1 x 30

Set	reps
1	30

T Spine Mobility Thread The Needle Reach 1 x 10

Set	reps
1	10

Strength Endurance 1

Set	reps	Rest
1	15	30 sec max
2	15	30 sec max
3	15	30 sec max

Foam Roll Chest Press 3 x 10

Set	reps	Rest
1	10	30 sec max
2	10	30 sec max
3	10	30 sec max

DB Lateral Lunge 3 x 8

Set	reps	Rest
1	8	30 sec max
2	8	30 sec max
3	8	30 sec max

Strength Endurance 2

DB Front Squat 3 x 15

Set	reps	Rest
1	15	30 sec max
2	15	30 sec max
3	15	30 sec max

3 Point Row 3 x 10

Set	reps	Rest
1	10	30 sec max
2	10	30 sec max
3	10	30 sec max

Rotational Squat 3 x 10

Set	reps	Rest
1	10	30 sec max
2	10	30 sec max
3	10	30 sec max

Beginner Strength Endurance Session For Runners

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

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)