RUNSTRONG DB CIRCUITS A
PROGRAM OVERVIEW
DIFFICULTY: Intermediate
VOLUME / TIMING: Low / Anytime
PROGRAM STRUCTURE: 12 weeks / 2 x 20-Minute Strength Sessions each week
SESSION STRUCTURE: 20 Minute Every Minute on The Minute Strength Work
EQUIPMENT: Dumbbells (ideally progressive in weight light-heavy), Box or Bench.
FOCUS: Time efficient strength development & core stability for running.
MOVEMENT VIDEO LIBRARY
WEEK 1 & 2
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Offset split squat x 5-8 each
min 2) Alt. flags x 40-50 sec
min 3) Farmer March x 40-50 sec
min 4) Anchored Deadbug x 40-50 sec
min 5) Offset suitcase deadlift x 5-8 each
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Vertical DB Deadlift x 10-15
min 2) Supported Bent Over Row x 5-8 each side
min 3) Anchored bridge pulse x 40-50 sec
min 4) Triplanar reach Right x 40-50 sec
min 5) Triplanar reach Left x 40-50 sec
WEEK 3 & 4
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Goblet squat x 10-15
min 2) 1-leg deadlift x 5-8 each
min 3) Ipsi farmers march hold x 25 sec each
min 4) DB drags x 40-50 sec
min 5) 1/2 kneeling diagonal reach x 5-8 each
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Step-up x 5-8 each
min 2) Kickstand deadlift + row x 5-8 each
min 3) Supported calf raise x 10-15 (1:2 tempo)
min 4) Side bridge + abduction Right x 8-12
min 5) Side bridge + abduction Left x 8-12
WEEK 5 & 6
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Offset Split Squat x 5-8ea
min 2) Shoulder Taps to Alt. Flags x 25s ea
min 3) Farmer March x 40-50s
min 4) OAOL V-Up x 40-50s
min 5) Offset Suitcase DL x 5-8ea
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Vertical DB Deadlift x 10-15
min 2) Supported Bent Over Row x 5-8ea
min 3) Anchored Bridge March x 40-50s
min 4) Alt. Lateral Lunge x 5-8ea
min 5) Airplane + KT x 25s ea
WEEK 7 & 8
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Goblet Squat x 10-15
min 2) SL Deadlift x 5-8ea
min 3) Anchored Deadbug x 40-50s
min 4) DB Drags x 40-50s
min 5) SL Balance + SA OH Press x 4-6ea
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Step-up x 5-8ea
min 2) Kickstand DL + Row x 5-8ea
min 3) Creeper Carry x 40-50s
min 4) Side Bridge + Clamshell x 8-12
min 5) Side Bridge + Clamshell x 8-12
WEEK 9 & 10
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) FR Rev. Lunge x 5-8 ea
min 2) Plank + Toe Taps x 40-50s
min 3) Hammy Bridge Walkout x 40-50s
min 4) Anchored Deadbug x 40-50s
min 5) Airplane + T’s x 25s ea
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) DB Deadlift x 8-12
min 2) Renegade Row x 5-8 ea
min 3) Anchored Alt. SL Bridge x 40-50s
min 4) Goblet Cossack Squat x 5-8 ea
min 5) Side Bridge + Abduction Hold x 25s ea
WEEK 11 & 12
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) FR Squat x 8-12
min 2) Offset SL DL x 5-8 ea
min 3) OAOL V-up x 40-50s
min 4) Plank + DB Drag + Row x 40-50s
min 5) SL Balance + 2 Arm OH Press x 4-6ea
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Offset SL Squat + Pause (3s) x 5-8
min 2) Offset SL Squat + Pause (3s) x 5-8
min 3) Box Creeper Carry x 40-50s
min 4) Push-up + T x 40-50s
min 5) DB Hip Lift x 40-50s