Rhys Desmond

Training Theory & Coaching

“Le Fun” – Rhys’s Strength & Mobility Routines

This strength and mobility routine is designed for runners looking for the most bang for their buck when it comes to strength and mobility.

It is…

✅ Low Impact, full-body, no repeats
✅ Quick – 20-40 minutes of time needed
✅ Designed for runners
✅ Fun! (Le Fun!)

If any exercise feels uncomfortable for you, you can always substitute with one of your own favourites. You can also add small, light weights to many of these exercises if you wish to increase the difficulty.

LE FUN – STRENGTH & MOBILITY

STANDING START – LOWER BODY
  • 1 x 10 calf-raises
  • 1 x 10 standing hip extensions
  • 1 x 10 single-leg calf-raises each side (weight option)
  • 1 x 10 RDL deadlift each side (weight option)
  • 1 x 10 bodyweight squats (weight option)
CORE
  • 1 x 20-30 reverse crunches
  • 1 x 20-30 dead-bugs (weight option)
  • 1 x 20-30 leg raises
HIPS/GLUTES
  • 1 x 10 clamshells each side
  • 1 x 10 side-lying leg raises side
  • 1 x 10 fire hydrants each side
  • 1 x 10 donkey kicks each side
  • 1 x 10 hip circles (each side)
  • 1 x 10 bird-dog slow each side
UPPER BODY
  • 1 x 30s side-plank each side (weight option)
  • 1 x 10 side-plank hip dips
  • 1 x 60s plank
ALIGNMENT / BALANCE
  • 1 x 10 cat-cow
  • 1 x 10s bird-dog holds each side
  • 1 x 30s superman / snow-angels
  • 1 x 20s cobra / baby cobra
  • 1 x 20s downward dog
  • 1 x 20s airplane holds each side
  • 1 x 20-30s tree pose each side

Be sure to check out some of my other strength routines and training plans! As always, if you want help incorporating this in a logical way, be sure to reach out to me for 1-on-1 coaching.

-> “Le Duh” – Rhys’s Strength & Mobility Routines
-> “Mountain Mama” – Rhys’s Strength & Mobility Routines
-> “Look Good Feel Good” – Rhys’s Strength & Mobility Routines

Thanks for reading and see you soon!