Rhys Desmond

Training Theory & Coaching

“Look Good Feel Good” – Rhys’s Strength & Mobility Routines

This strength and mobility routine is designed to give you the confidence to strut your stuff on the trails – looking good and feeling good in the process.

It is…

✅ Medium-level Impact, full-body, with repeats
✅ Quick – 20-40 minutes of time needed
✅ Designed for runners
✅ Fun, but possible to make you sore if the exercises are new to you!

If any exercise feels uncomfortable for you, you can always substitute with one of your own favourites.

LOOK GOOD FEEL GOOD – STRENGTH & MOBILITY

STANDING & GROUND START – HIPS / GLUTES
  • 1 x 10 hip extension kick-backs each side
  • 1 x 10 standing hip side lift each side
  • 1 x 10 donkey kicks
  • 1 x 10 straight leg pulses each side (donkey kick position)
  • 1 x 15s straight leg hold each side (donkey kick position)
  • 1 x 10 side-lying hip extensions
  • 1 x 10 side-lying hip extension circles
  • 2 x 10 glute bridges
  • 1 x 10 single-leg glute bridges each side
CORE
  • 1 x 20 starfish crunches
  • 1 x 20 reverse crunches
  • 1 x 20 dead-bugs (each side)
  • 1 x 20 russian twists
  • 1 x 20s cobra
  • 1 x 20s downward dog toe touch to plank
  • 1 x 30s side-plank with hip dips
  • 1 x 30s side-plank with weight
LOWER BODY / WEIGHTS
  • 1 x 10 deadlifts (weights)
  • 1 x 10 single-leg RDL deadlifts each side (optional weight)
  • 1 x 10 deadlifts (weights)
  • 1 x 10 squat to couch (optional weight)
  • 1 x 10 speed skater jumps
  • 1 x 10 lunge with knee drive up each side
ALIGNMENT / BALANCE
  • 1 x 10 cat-cow
  • 1 x 10 bird-dog each side
  • 1 x 10s bird-dog holds each side
  • 1 x 20s cobra / baby cobra
  • 1 x 20s child’s pose
  • 1 x 20s child’s pose with one arm under the body each side
  • 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 Fun” – Rhys’s Strength & Mobility Routines
-> “Le Duh” – Rhys’s Strength & Mobility Routines
-> “Mountain Mama” – Rhys’s Strength & Mobility Routines

Thanks for reading and see you soon!