Hip hinging. Get a clean hip flexion to give your glutes no choice but to contract! Enjoy!

Equipment needed: chair, foam roller/yoga block.

This sessions theme is transverse plane strength! All things with a rotation component. There is lots of power to be had in the transverse plane. Great session to support running faster!

Today’s focus is strength in the FRONTAL PLANE. Being strong in the frontal plane is key for all runners. Enjoy!

Equipment needed: chair/couch.

Lots of posterior chain work in this session! Glutes and hammies will 🔥 up! Enjoy.

Equipment recommended: chair/bench, foam roller.

Squat focus (aka triple flexion: dorsiflexion, knee flexion, hip flexion) with upper body extension strength and mobility. Enjoy!

Equipment needed: wall space, chair, dowel/broom stick, wedge.

Today’s session will help you find your true centre. It explore movement in all 3 planes of motion (1. Sagittal 2. Frontal 3. Transverse) and in all 6 degrees of freedom (anterior/posterior tilts, side-bend left/side-bend right, rotate left/rotate right). This is as thorough as it gets yet fairly...

Upper body mobility. The curtsy lunge and fencer lunge will provide much needed strength and mobility to your hips.

Floorcogs. 9090 knee rolls. Plank w/knee drives. Pushups. Slow sumo. Slow lunge. Sumo step outs to lunge

Main set: plank/plank rotation, offset squat, foot clock variations.

Deadbug. Wall bangers. 3D hip hikes. Lateral lunges. Prone triceps extension.

Equipment needed: wall or chair, step or textbooks, book or magazine.

Mobility work. Deadbug with wall. Wall stride. Side bridge. Reverse Nordics. Split squats.

Core mobility for core stability! Plank. Push ups. Core clocks. CoD. Slingshots.

Equipment needed: chair.

Body scan. Mobility: hips, thoracic spine, pelvis, shoulders. Strength: deadbug, YWT’s, bear crawls, elevated bridge.