Rhys Desmond

Training Theory & Coaching

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.

LOWER BODY – STRENGTH & MOBILITY

STANDING START – LOWER BODY
  • 2 x 10 calf-raises
  • 2 x 10 standing hip extensions
  • 2 x 10 single-leg calf-raises each side (weight option)
  • 2 x 10 RDL deadlift each side (weight option)
  • 2 x 10 bodyweight squats (weight option)
  • 2 x 10 deadlifts (weights)
CORE
  • 2 x 20-30 reverse crunches
  • 2 x 20-30 dead-bugs (weight option)
  • 2 x 20-30 leg raises
HIPS/GLUTES
  • 1 x 10 glute bridges
  • 1 x 10 single-leg glute bridges each side
  • 1 x 10 clamshells each side
  • 1 x 10 side-lying leg raises side
  • 1 x 10 donkey kicks each side
  • 1 x 10 hip circles each side
  • 1 x 10 bird-dog slow each side
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.

Thanks for reading and see you soon!