Optional Strength Programs

These are body weight exercises that can be done anywhere. We recommend doing 1-2 sets for beginners and 3-4 for people that are more advanced. 2-3 times per week would be ideal and could be done either after a run or on off days. 

 

Program 1

wall sit - 30 seconds for beginners, advanced 1-2 minutes

glute bridge - 15 seconds for beginners, advanced 1 minute

reverse lunge - 6 each side for beginners, advanced 8-10 each side

calf raises - 8-10 with both feet for beginners, 8-10 with one foot for advanced

 

Program 2

squat - 8-10 without weight for beginners, advanced shift 70-80% to one side and use the other just for balance

one leg deadlift - 5-8 each side for beginners, advanced 8-12

lunge - 6 each side for beginners, advanced 8-10 each side

toe raises - 6-8 for beginners, advanced 10-12

 

Program 3

plank - 20-30 seconds for beginners, advanced 1-2 minutes

superman - 8-10 for beginners, advanced 12-15

dead bug - 4-6 each side for beginners, advanced 8-10 each side

bird dog - 4-6 each side for beginners, advanced 8-10 each side