RUNSTRONG STABILITY CYCLE
PROGRAM OVERVIEW
DIFFICULTY: Beginner - Intermediate: The work load in this program is designed to be low volume, with a high focus on technique and stabilization.
VOLUME / TIMING: Low - Moderate / Anytime
PROGRAM STRUCTURE: 6 weeks / 3-4 Session each week: (2 Strength Sessions + 1 Core Routine that can be performed once or multiple times if you would like to add more volume to your training)
SESSION STRUCTURE: 45-60 minutes of strength training
EQUIPMENT: Dumbbells (ideally progressive in weight light-heavy), Pull-up Bar, Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.
FOCUS: Core Stability, Strength Symmetry, Balance. This program is an excellent way to build body control, reduce strength asymmetries, improve core engagement, and muscular endurance.
MOVEMENT VIDEO LIBRARY
PHASE 1: WEEK 1
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 ROUND EMOM:
1) Goblet Squat (3:1 tempo) x 10 reps
2) Split Squat Hold x 20s ea
3) Down Dog + Alt. Pigeon x 60s -
3 ROUND EMOM:
1) 3-position Calf Raises x 6ea
2) Ant. Tibialis Raises x 12
3) SL balance + Fwd/Back Reach x 30s ea -
3 ROUND EMOM:
1) Inchworm + Push up (x 3-5) x 3
2) Side Bridge + Clamshell x 10ea
3) Miniband Side Step x 60s
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:
1) Banded Bench Hip Lift (2:1 tempo) x 12
2) 1-Leg RDL x 6ea
3) 9090 Hip Transfers x 45s -
3 ROUND EMOM:
1) Kneeling Chops x 8ea
2) Kneeling AR Press x 8ea
3) Kneeling Dumbbell Diagonal Lift x 8ea -
3 ROUNDS EMOM:
1) 1/2 Kneeling Row x 8ea
2) Reverse Plank Pulse x 12
3) Prone T x 45s
CORE ROUTINE
-
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 -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) Anchored Deadbug
2) Bridge
3) Front Plank
4) Hinge & Reach
5) Miniband Side Step -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Side Plank R
2) Side Plank L
3) Quad Kickback R
4) Quad Kickback L
5) SL Bridge R
6) SL Bridge L
Welcome to Week 1! This week, we’ll begin with slow tempo movements. Focus on maintaining control throughout each exercise to build a good foundation for the weeks to come.
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.
PHASE 1: WEEK 2
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 ROUNDS EMOM:
1) Goblet Squat (3:1 tempo) x 12
2) Split Squat Hold x 25s ea
3) Kneeling Hamstring Stretch -
3 ROUND EMOM:
1) 3-Position Calf Raises x 6ea
2) Ant. Tibialis Raises x 15
3) SL Balance + Side to Side Reach x 30s ea -
3 ROUND EMOM:
1) Inchworm + Push-up (x 4-6) x 3
2) Side Bridge + Clamshell x 12ea
3) Shallow Cossack Squats x 60s
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 ROUNDS EMOM
1) Banded Bench Hip Lift (2:1 tempo) x 15
2) 1-Leg RDL x 8ea
3) Alt. World’s Greatest x 45s -
3 ROUNDS:
1) Kneeling Chops x 10ea
2) Kneeling AR Press x 10ea
3) Kneeling Dumbbell Diagonal Lift x 10ea -
3 ROUNDS:
1) 1/2 Kneeling Row x 10ea
2) Reverse Plank Pulse x 15
3) Hinge + T x 45s
CORE ROUTINE
-
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 -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) Anchored Deadbug
2) Bridge
3) Front Plank
4) Hinge & Reach
5) Miniband Side Step -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Side Plank R
2) Side Plank L
3) Quad Kickback R
4) Quad Kickback L
5) SL Bridge R
6) SL Bridge L
This week, we’ll continue to work through slow tempo movements. Continue to focus on control and balance.
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.
PHASE 2: WEEK 1
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 ROUND EMOM:
1) Goblet Squat + 3s Pause x 8
2) RNT Split Squat x 5ea
3) 9090 Hip Transfers x 45s -
3 ROUND EMOM:
1) Deep Calf Raises x 15
2) Ant. Tibialis Raises x 15
3) Triplanar Reach x 25s ea -
3 ROUND EMOM:
1) Push-up + Flag x 4-6ea
2) Farmer March x 50s
3) Alt. Child’s Pose + Reach Through
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:
1) 2-1 Bench Hip Lift x 6ea
2) Offset Suitcase DL x 6ea
3) Hip - Hamstring Stretch x 45s -
3 ROUND EMOM:
1) ½ Kneeling Chops x 8ea
2) ½ Kneeling AR Press x 8ea
3) ½ Kneeling Dumbbell Diagonal Lift x 8ea -
3 ROUND EMOM:
1) Split Stance 2 Arm Row x 8ea
2) Psoas March Pulse x 10
3) Child’s Pose Lat. Stretch X 45S
CORE ROUTINE
-
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 -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) Anchored Deadbug
2) Bridge march
3) Plank Shoulder Taps
4) Lateral Squat Hold
5) Miniband Staggered Side Step -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Side Plank + Abduction Pulse R
2) Side Plank + Abduction Pulse L
3) Bird Dog R
4) Bird Dog L
5) Pulsing SL Bridge R
6) Pulsing SL Bridge L
Phase 2 is here! This week, we’ll begin adding more load to our slow tempo movements. When selecting your weights, use challenging load that still allows you to maintain form and tempo throughout each exercise.
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.
PHASE 2: WEEK 2
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 ROUND EMOM:
1) Goblet Squat + 3s Pause x 10
2) RNT Split Squat x 6ea
3) Adductor Rock x 45s -
3 ROUND EMOM:
1) Deep Calf Raises (ecc.) x 15
2) Ant. Tibialis Raises (ecc.) x 15
3) Triplanar Reach x 25s ea -
3 ROUND EMOM:
1) Push-up + Flag x 5-7ea
2) Farmer March + Pause x 50s
3) Floor Angels x 45s
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:
1) 2-1 Bench Hip Lift x 7ea
2) Offset Suitcase DL x 7ea
3) Inchworm to Hip Stretch x 45s -
3 ROUNDS EMOM:
1) ½ Kneeling Chops x 10ea
2) ½ Kneeling AR Press x 10ea
3) ½ Kneeling Dumbbell Diagonal Lift x 10ea -
3 ROUND EMOM:
1) Split Stance 2 Arm Row x 10ea
2) Psoas March Pulse x 12
3) Cat Cow x 45s
CORE ROUTINE
-
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 -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) Anchored Deadbug
2) Bridge march
3) Plank Shoulder Taps
4) Lateral Squat Hold
5) Miniband Staggered Side Step -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Side Plank + Abduction Pulse R
2) Side Plank + Abduction Pulse L
3) Bird Dog R
4) Bird Dog L
5) Pulsing SL Bridge R
6) Pulsing SL Bridge L
This week, we’ll continue our loaded tempo movements. When selecting your weights, use challenging load that still allows you to maintain form and tempo throughout each exercise.
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.
PHASE 3: WEEK 1
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 ROUND EMOM:
1) Offset FR Squat (3:1 tempo) x 5ea
2) Step Up + Down (1:3 tempo) x 5ea
3) 9090 Hip Transfer x 45s -
3 ROUND EMOM:
1) Ipsi Farmer March Hold x 25s ea
2) 2 Up 1 Down Calf Raise x 6ea
3) Dynamic Calf Stretch x 20s ea -
3 ROUNDS EMOM:
1) Shoulder Tap + Push-up + Flag x 5-7
2) Goblet Side Step x 40-50s
3) Side Body Stretch x 20s ea
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 ROUNDS:
1) SL Bench Hip Lift x 8ea
2) Offset Suitcase DL + Row (tempo + pause) x 5ea
3) Child’s Pose Reach Through x 45s -
3 ROUND EMOM:
1) Split Stance Chops x 8ea
2) Split Stance AR Press x 8ea
3) Split Stance Diag. Lift x 8ea -
3 ROUNDS:
1) 1 Arm Banded Row + Knee Tuck x 6ea
2) Hamstring Bridge March x 10
3) Downdog to Alt. Pigeon x 45s
CORE ROUTINE
-
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 -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) OAOL Deadbug
2) 2-up 1-down Bridge
3) High-Low Plank
4) Prone Scaption Reach
5) Lateral Squats -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Airplane R
2) Airplane L
3) Hollow Hold
4) Miniband Diag. Kickback
5) Side Bridge + Clam R
6) Side Bridge + Clam L
Phase 3 is here! This week, we’ll begin adding isometric pauses to our movements. Our goal through this phase is to “own” strong positions in each exercise. Focus on holding for the full prescribed time and maintain control. When selecting your loads for your exercises, choose weights that are challenging, but still allow you to execute the exercise with the correct technique.
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.
PHASE 3: WEEK 2
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 ROUND EMOM:
1) Offset FR Squat (3:1 tempo) x 6ea
2) Step Up + Down (1:3 tempo) x 6ea
3) Hip to Hamstring Stretch x 20s -
3 ROUND EMOM:
1) Ipsi Farmer March Hold x 25s ea
2) 2 Up 1 Down Calf Raise x 8ea
3) Inchworms x 45s -
3 ROUND EMOM:
1) Shoulder Tap + Push-up + Flag x 6-8
2) Goblet Side Step x 40-50s
3) Chest Stretch x 25s ea
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:
1) SL Bench Hip Lift x 10 each
2) Offset Suitcase DL + Row (Tempo + Pause) x 6 each
3) Childs Pose Lat Stretch x 45 sec -
3 ROUND EMOM:
1) Split Stance Chops x 10 each
2) Split Stance AR Press x 10 each
3) Split Stance Diagonal Lift x 10 each -
3 ROUNDS
1) 1-Arm Banded Row + Knee Tuck x 8 each
2) Hamstring Bridge March x 10 each
3) Down Dog + Worlds Greatest x 45 sec
CORE ROUTINE
-
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 -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) OAOL Deadbug
2) 2-up 1-down Bridge
3) High-Low Plank
4) Prone Scaption Reach
5) Lateral Squats -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Airplane R
2) Airplane L
3) Hollow Hold
4) Miniband Diag. Kickback
5) Side Bridge + Clam R
6) Side Bridge + Clam L
This week, we’ll continue adding isometric pauses to our movements. Our goal through this phase is to “own” strong positions in each exercise. Focus on holding for the full prescribed time and maintain control. When selecting your loads for your exercises, choose weights that are challenging, but still allow you to execute the exercise with the correct technique.
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.