RUNSTRONG BODYWEIGHT STRENGTH A

 
 

PROGRAM OVERVIEW

DIFFICULTY: Intermediate

VOLUME / TIMING: Low - Moderate / Anytime

PROGRAM STRUCTURE: 6 weeks - 2 x 30-Minute Strength Sessions / Week

EQUIPMENT: Exercise Bands, Minibands, Box or Bench

FOCUS: Core Stability + Full Body Strength to Support Running

MOVEMENT VIDEO LIBRARY

 

WEEK 1

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3-4 ROUND EMOM:
    EVERY MINUTE ON THE MINUTE
    MIN 1) Tempo (3s-1s) Banded Air Squats x 12
    MIN 2) Tempo (3s-1s) Split Squat x 6ea
    MIN 3) Inchworm to World’s Greatest Stretch x 45s

  • 3 ROUNDS: 30 SEC ON / 10 SEC OFF
    1) Staggered Stance + AR Press + Lift
    2) Other Side
    3) Side Plank
    4) Other Side
    5) Push-ups
    6) SL Balance + Reach + KT
    7) Other Side
    8) Calf Raises
    9) Bent Knee Calf Raises

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUND EMOM:
    EVERY MINUTE ON THE MINUTE
    MIN 1) Tempo (1s-3s) Banded Hip Lift x 12
    MIN 2) Step-up + Tempo (1s-3s) Down x 6ea
    MIN 3) 9090 Hip Transfers x 45s

  • 3 ROUNDS: 30 SEC ON / 10 SEC OFF
    1) Miniband Diag. Kickback - one side
    2) Other Side
    3) ½ Kneeling Banded Rotation
    4) Other Side
    5) Hamstring Bridge
    6) Hinge + T
    7) Split Squat Hold + Row - one side
    8) Other Side
    9) Anchored Deadbug - one side
    10) Other Side

OVERVIEW

Welcome to Week 1 of the program! Use this week to feel out the movements that you’ll build through over these next 6 weeks.

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 2

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 4 ROUND EMOM:
    EVERY MINUTE ON THE MINUTE:
    MIN 1) Tempo (4s-1s) Banded Air Squats x 10
    MIN 2) Tempo (4s-1s) Split Squat x 5ea
    MIN 3) Downdog to Pigeon Stretch x 45s

  • 3 ROUNDS: 40 SEC ON / 10 SEC OFF
    1) Staggered Stance + AR Press + Lift
    2) Other Side
    3) Side Plank
    4) Other Side
    5) Push-ups
    6) SL Balance + Reach + KT
    7) Other Side
    8) Calf Raises
    9) Bent Knee Calf Raises

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 4 ROUNDS EMOM:
    EVERY MINUTE ON THE MINUTE
    min 1) Tempo (1s-4s) Banded Hip Lift x 10
    min 2) Step-up + Tempo (1s-4s) Down x 5ea
    min 3) Alt. Hip to Hamstring Stretch x 45s

  • 3 ROUNDS: 40 SEC ON / 10 SEC OFF
    1) Miniband Diag. Kickback - one side
    2) Other Side
    3) ½ Kneeling Banded Rotation
    4) Other Side
    5) Hamstring Bridge
    6) Hinge + T
    7) Split Squat Hold + Row - one side
    8) Other Side
    9) Anchored Deadbug - one side
    10) Other Side

OVERVIEW

Welcome to Week 2! Keep it consistent and maintain that movement quality throughout each session!

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 3

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3-4 ROUND EMOM:
    EVERY MINUTE ON THE MINUTE
    MIN 1) Lunge Pause (2s) + Knee Tuck Pause (2s) x 8
    MIN 2) Repeat on other side
    MIN 3) Banded Squat + Pause (4s) x 10

  • 3 ROUNDS: 30 SEC ON / 10 SEC OFF
    1) Staggered Stance + ABC’s
    2) Other Side
    3) Side Bridge + Abduction
    4) Other Side
    5) Push-up + Shoulder Tap
    6) Curtsy + KT - one side
    7) Other Side
    8) Deep Calf Raises
    9) Soleus Raise Hold

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3-4 ROUND EMOM:
    EVERY MINUTE ON THE MINUTE
    MIN 1) SL Bench Hip Lift Hold (4s) x 8
    MIN 2) Repeat on the other side
    MIN 3) Step-up + Step-down w/ Mid Range Pause (3s) x 6ea

  • 3 ROUNDS: 40 SEC ON / 10 SEC OFF
    1) Miniband Side Step (x 2) + SL balance (2s)
    2) Repeat
    3) AR Press Hold + Side Step
    4) Other Side
    5) Anchored Bridge March - one side
    6) Other Side
    7) SL ¼ Squat Hold + Row
    8) Other Side
    9) Anchored Deadbug - one side
    10) Other Side

OVERVIEW

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 4

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 4 ROUND E75S
    EVERY 75 SEC (SAME FORMAT AS EMOM, BUT 75 SEC WORKING PERIOD)
    1) Lunge Pause (2s) + Knee Tuck Pause (2s) x 10
    2) Repeat on other side
    3) Banded Squat + Pause (4s) x 12

  • 3 ROUNDS: 40 SEC ON / 10 SEC OFF
    1) Staggered Stance + ABC’s
    2) Other Side
    3) Side Bridge + Abduction
    4) Other Side
    5) Push-up + Shoulder Tap
    6) Curtsy + KT - one side
    7) Other Side
    8) Deep Calf Raises
    9) Soleus Raise Hold

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 4 ROUNDS E75S
    EVERY 75 SEC (SAME FORMAT AS EMOM, BUT 75 SEC WORKING PERIOD)
    1) SL Bench Hip Lift Hold (4s) x 10
    2) Repeat on the other side
    3) Step-up + Step-down w/ Mid Range Pause (3s) x 6ea

  • 3 ROUNDS: 40 SEC ON / 10 SEC OFF
    1) Miniband Side Step (x 2) + SL balance (2s)
    2) Repeat
    3) AR Press Hold + Side Step
    4) Other Side
    5) Anchored Bridge March - one side
    6) Other Side
    7) SL ¼ Squat Hold + Row
    8) Other Side
    9) Anchored Deadbug - one side
    10) Other Side

OVERVIEW

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 5

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3-4 ROUND EMOM:
    EVERY MINUTE ON THE MINUTE
    min 1) Reverse Lunge + Split Squat Hold x 20 sec each R

    min 2) Reverse Lunge + Split Squat Hold x 20 sec each L
    
min 3) Banded Squat / Squat Hold x 20 sec each

  • 3 ROUNDS: 30 SEC ON / 10 SEC OFF
    1) Elbow Plank Take Away R
    2) Elbow Plank Take Away L
    3) Hollow Hold
    4) Airplane + KT R
    5) Airplane + KT L
    6) Flag R
    7) Flag L
    8) Soleus Hold R
    9) Soleus Hold L

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3-4 ROUND EMOM:
    EVERY MINUTE ON THE MINUTE
    
MIN 1) 1-leg Bench Hip Lift / Iso 1-leg bench hip lift hold x 20s R

    MIN 2) 1-leg Bench Hip Lift / Iso 1-leg bench hip lift hold x 20s R

    MIN 3) Lateral Squats x 20 sec + Lateral Squat Hold x 10 sec each side

  • 3 ROUNDS: 30 SEC ON / 10 SEC OFF
    1) Hamstring Bench Bridge (feet elevated on box)
    2) Slow Bear Crawl fwd/back
    3) Miniband 1-leg Balance + Diagonal Kick Back R
    4) Miniband 1-leg Balance + Diagonal Kick Back L
    5) Side Plank + Row L
    6) Side Plank + Row R
    7) Anchored Straight Leg Lowering R
    8) Anchored Straight Leg Lowering L
    9) Step Back + Knee Tuck Row R
    10) Step Back + Knee Tuck Row L

OVERVIEW

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 6

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 4 ROUND EMOM:
    EVERY MINUTE ON THE MINUTE:

    MIN 1) Reverse Lunge / Split Squat Hold x 25s ea

    MIN 2) Repeat on other side
    
MIN 3) Banded Squat / Squat Hold x 25s ea

  • 3 ROUNDS: 40 SEC ON / 10 SEC OFF
    1) Elbow Plank + Takeaway - one side
    2) Other Side
    3) Hollow Hold
    4) Airplane + KT - one side
    5) Other Side
    6) Flags - one side
    7) Other Side
    8) SL Soleus Raise Hold - one side
    9) Other Side

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 4 ROUNDS EMOM:
    EVERY MINUTE ON THE MINUTE
    
MIN 1) SL Bench Hip Lift / SL Bench Hip Lift Hold x 25s ea
    
MIN 2) Repeat on other side 

    MIN 3) Lateral Squats / Lateral Squat hold x 25s / 10s ea

  • 3 ROUNDS: 40 SEC ON / 10 SEC OFF
    1) Hamstring Bench Bridge
    2) Slow Bear Crawl
    3) Miniband SL Balance + Diag. Kickback - one side
    4) Other Side
    5) Side Plank + Row - one side
    6) Other Side
    7) Anchored Straight Leg Lowering - one side
    8) Other Side
    9) Step Back + KT + Row - one side
    10) Other Side

OVERVIEW

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.