MOBILITY A
10-15 minutes • Focus on hip flexors, glutes, and spine mobility
Side Plank
x 2 sets (each side)
Leg Raises
x 3 sets
Clams
x 3 sets (each side)
Lunge Matrix
Multi-directional lunges
Hip Bridge
Glute activation
90/90 Trunk Rotate
Seated trunk rotation
Scorpions
Dynamic spine rotation
Prisoner Flex
Hands behind head flex
Kneeling Lats S/L/R
Single/Left/Right variations
Front/Supine
Hip flexor stretches
Cat Cow
Spinal flexion/extension
Donkey Kick
Glute activation
Donkey Whip
Hip stability
Fire Hydrant
Hip abduction
💡 Mobility A Focus:
Emphasizes hip flexor stretching, glute activation, and thoracic spine mobility. Perfect for post-run recovery on easier training days.
MOBILITY B
10-15 minutes • Dynamic movements and leg swings
Front/Supine
Hip flexor stretches
Cat Cow
Spinal flexion/extension
Donkey Kick
Glute activation
Donkey Whip
Hip stability
Fire Hydrant
Hip abduction
Knee Circles
x 2 sets (each direction)
Thoracic Rotations
Upper spine mobility
Hip Bridge
Glute activation
Good Mornings
Hip hinge pattern
Leg Swings
Forward/back, side to side
💡 Mobility B Focus:
More dynamic movements to complement harder training days. Emphasizes hip mobility and movement preparation.
STRENGTH A
10-12 minutes • Core stability and functional strength
Pushups Cued
Focus on form and control
Resisted Planks
Core stability with resistance
V Sit Flutter Kick
Lower abdominal strength
Hip Bridge Prog.
Glute strength variations
Lateral Crawl
Full body stability
Bird Dogs
Core and hip stability
V Sit Bicycle
Rotational core strength
Ankle Dorsiflex/Extension
Ankle mobility and strength
💡 Strength A Focus:
Foundational strength movements emphasizing core stability, glute activation, and functional movement patterns.
STRENGTH B
10-12 minutes • Advanced strength and partner exercises
Pushups Resisted
Partner or band resistance
Partner Throws
Medicine ball or partner work
Partner Clams
Resisted hip abduction
V Sit Scissors
Hip flexor strength
Pushups Elevated
Feet elevated variation
V Sit Flutter
Core endurance
Prone W's
Posterior chain activation
Lat Crunches
Oblique strength
Pushup/Side Plank
Combination movement
Ankles Lateral
Lateral ankle stability
💡 Strength B Focus:
More advanced movements including partner exercises, elevated positions, and combination movements for increased challenge.
POST RACE MOBILITY
15-20 minutes • Competition recovery and restoration
Lying Knee Hug
Hip flexor release
Lying Cross Body
IT band and hip stretch
Lying Glute Pull
Glute and piriformis stretch
Knee Hug Hammies
Hamstring flexibility
Kneeling Hamstring
Active hamstring stretch
Kneeling Hip Flex
Hip flexor lengthening
Kneeling Quad
Quadriceps stretch
Kneeling Prisoner
Thoracic extension
Kneeling Lats - S/L/R
Single/Left/Right variations
Prone Cobra
Spinal extension
Wider Cobra
Enhanced spinal mobility
💡 Post Race Focus:
Extended recovery routine for competition days. Emphasizes full body restoration, focusing on areas that tighten during racing.
GENERAL GUIDELINES
Important notes for all routines
⏰ Timing:
Complete immediately after running while muscles are warm. Never skip on hard training days.
🎯 Quality over Quantity:
Focus on proper form and controlled movements. Better to do fewer reps correctly than many poorly.
🤝 Partner Work:
Some Strength B exercises require a partner. Pair up with teammates and alternate.
📈 Progression:
Gradually increase hold times and repetitions as you get stronger throughout the season.