LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Foam Roll Inner Thigh 1 x 30 sec

Set	time
1	30 sec

Big Toe Corkscrew SL Anterior Reach 1 x 8

Set	reps
1	8

Jack Knife Stretch 1 x 10

Set	reps
1	10

Underswitch to Crab Reach 2 x 6

Set	reps
1	6
2	6

Lateral Squat Ward 2 x 5

Set	reps
1	5
2	5

Overhead Rear Lunge 2 x 5

Set	reps	weight_lbs
1	5	20
2	5	20

Full Body Strength

Set	reps	Rest
1	20	15s
2	20	15s
3	20	15s
4	20	15s
5	20	15s

Foam Roll Chest Press 5 x 20

Set	reps	Rest
1	20	15s
2	20	15s
3	20	15s
4	20	15s
5	20	15s

Set	reps	Rest
1	20	15s
2	20	15s
3	20	15s
4	20	15s
5	20	15s

Set	reps	Rest
1	20	15s
2	20	15s
3	20	15s
4	20	15s
5	20	15s

Muscular Endurance – RUNNER 2

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Mobility Block
Horizontal Loading

GPR
Foam Roll Inner Thigh

Set	Time
1	30 sec h:m:s

ULT
Big Toe Corkscrew SL Anterior Reach

Set	Reps
1	8

UMT
Jack Knife Stretch

Set	Reps
1	10

UMT
Underswitch to Crab Reach

Set	Reps
1	6
2	6

UMT
Lateral Squat Ward

Set	Reps
1	5
2	5

LLT
Overhead Rear Lunge

Set	Reps	Weight
1	5	20 lbs
2	5	20 lbs

Workout Blocks

Full Body Strength
Horizontal Loading

LLT
BB RDL

Set	Reps	Rest
1	20	15s (h:m:s)
2	20	15s (h:m:s)
3	20	15s (h:m:s)
4	20	15s (h:m:s)
5	20	15s (h:m:s)

Use dumbbells not the barbell in the video

LLT
Foam Roll Chest Press

Set	Reps	Rest
1	20	15s (h:m:s)
2	20	15s (h:m:s)
3	20	15s (h:m:s)
4	20	15s (h:m:s)
5	20	15s (h:m:s)

Set	Reps	Rest
1	20	15s (h:m:s)
2	20	15s (h:m:s)
3	20	15s (h:m:s)
4	20	15s (h:m:s)
5	20	15s (h:m:s)

Set	Reps	Rest
1	20	15s (h:m:s)
2	20	15s (h:m:s)
3	20	15s (h:m:s)
4	20	15s (h:m:s)
5	20	15s (h:m:s)