ROUTINE 1 – LOWER BODY + STRUCTURAL CORE
(Longevity & Running Support)
Required materials:
- foam mat
- barbell
- big-sized dumbbells
- medium-sized dumbbells
- stepper platform
Running compatibility note:
- Best:
- Same day as an easy/moderate run (after running), or
- ≥24–48 h away from quality sessions and long runs.
========================================
————————
BLOCK A – Primary strength
————————
- Barbell squat (4 × 5–6 reps)
[quads, glutes, hamstrings, core (bracing), bone density]
→ LOAD: YES (barbell); SAFE, EFFECTIVE ZONE: ~55–65 kg total (cap here)
→ TEMPO / DURATION: 3s down + 1s pause + controlled up (~5–6 s per rep)
→ REST: 2–3 min between sets
Bar on upper back, brace core, sit hips back and down, knees track over toes. Descend under control to a safe depth, then drive up pushing the floor away, ribs stacked over pelvis.
————————
BLOCK B – Unilateral strength & hip stability
Alternating (2 / 3)
————————
- Dumbbell lunge (2 × 13 reps/side)
[glutes, quads, hamstrings, balance stabilizers]
→ LOAD: YES (dumbbells); SAFE, EFFECTIVE ZONE: light–moderate load (no fixed target; controlled reps)
→ TEMPO / DURATION: 2s down + 1s pause + 2s up (~5 s per rep)
Stand holding dumbbells by your sides, take a controlled step forward, and lower straight down (not forward) until the back knee is just above the floor. Keep your front shin roughly vertical (knee tracking over mid-foot), then push through the whole front foot to return to standing.
Step forward, drop straight down, push through whole front foot.
- Fire hydrant (2 × 13 reps/side)
[glute medius, glute max]
→ LOAD: NO (band optional)
→ TEMPO: 2s lift + 1s hold + 2s lower (~5 s/rep)
Start on hands and knees with spine neutral, brace the core, and lift one bent knee out to the side without shifting weight or rotating the pelvis. Pause briefly at the top, then lower under control; the movement should come from the hip, not from twisting the torso.
Quadruped, lift knee laterally without pelvis rotation.
→ REST: ~90 s between rounds
————————
BLOCK C – Frontal-plane strength (adductors & glute medius)
Alternating (4 / 5)
————————
- Hip bridge (2 × 25 reps)
[glutes, hamstrings]
→ LOAD: OPTIONAL (barbell / dumbbell on hips); SAFE, EFFECTIVE ZONE (HINGE FAMILY): moderate load, slow tempo
→ TEMPO / DURATION: 2s up + 2s hold + 2s down (~6 s per rep)
Lie on your back with knees bent and feet flat, brace lightly, then drive through your heels to lift hips until your torso forms a straight line from shoulders to knees. At the top, squeeze glutes (avoid arching the low back), then lower under control until hips gently touch down.
Drive through heels, squeeze glutes, avoid lumbar arch.
- Barbell side lunge (1 × 13 reps/side)
[glute medius, adductors, quads, hip stability]
→ LOAD: YES (barbell or dumbbells); SAFE, EFFECTIVE ZONE: light–moderate load (technique > weight)
→ TEMPO / DURATION: 3s into side + 1s pause + 2s return (~6 s per rep)
Begin with the barbell secure on your upper back, step out to one side and sit the hips back into the stepping leg while keeping the other leg long. Keep the planted foot flat and the knee tracking over toes, then push the floor away to return to center without bouncing.
Step wide, sit hips back into stepping leg, other leg long.
————————
BLOCK D – Posterior-chain unilateral control
Alternating (6 / 7)
————————
- Single-leg Romanian deadlift (2 × 13 reps/side)
[hamstrings, glutes, posterior chain, balance]
→ LOAD: OPTIONAL (light–moderate)
→ TEMPO: 3–4s down + 1s pause + 2s up (~6–7 s/rep)
Stand on one leg with a soft knee, hinge at the hips by sending your hips back while your free leg extends behind you. Keep hips square to the floor and your back neutral, lower until you feel a strong hamstring stretch, then stand tall by driving the hip forward (do not twist or round the low back).
Hinge, hips square, neutral spine.
- One-leg bridge
Week A: (1 x 25/side)
Week B: (2 × 25/side)
[glutes, hamstrings, pelvic stability]
→ LOAD: OPTIONAL (dumbbell / plate); SAFE, EFFECTIVE ZONE (HINGE FAMILY): moderate load, unilateral control
→ TEMPO / DURATION: 2s up + 2s hold + 2s down (~6 s per rep)
Lie on your back with one knee bent and the opposite leg extended; keep pelvis level, then drive through the planted heel to lift hips until shoulders–hips–knee form a straight line. Keep the raised leg relaxed and pelvis square (avoid hip drop or rotation), then lower slowly.
Pelvis level, drive through planted heel.
————————
BLOCK E – Calf & ankle durability
————————
- Standing calf raise (2 × 12)
[gastrocnemius, Achilles tendon]
→ LOAD: YES; SAFE, EFFECTIVE ZONE (CALVES): moderate load, slow controlled reps
→ TEMPO / DURATION: 2s up + 2s hold + 3s down (~7 s per rep) Stand tall holding dumbbells, use a stable support if needed, then rise onto the ball of the foot through full range (as high as possible). Hold the top position, then lower slowly until the heel drops below the step/edge for a full stretch, keeping the knee mostly straight.
- Dumbbell seated calf raise (2 × 15)
[soleus, ankle stabilizers]
→ LOAD: YES; SAFE, EFFECTIVE ZONE (CALVES): moderate load, slow tempo
→ TEMPO / DURATION: 2s up + 2s hold + 3s down (~7 s per rep)
Sit with knees bent, balls of feet on a raised block, and weight placed securely on thighs near the knees. Lift heels through full range, hold at the top, then lower slowly into a full stretch while keeping knees bent. Letting the heel drop below the level of the block (so the heel “hangs off”) is the best way to get a full, tendon-friendly range of motion for the seated calf raise.
→ REST: ~45 s between exercises, 90 s between rounds
————————
BLOCK F – Core
————————
- Side plank with top-leg raise
Week A: (2 x 12/side)
Week B: (1 x 12/side)
[obliques, transverse abdominis, glute medius]
→ LOAD: NO (optional later)
→ TEMPO / DURATION: 1s lift + 2s lower (~3 s per rep, continuous tension)
Set a side plank on your forearm with shoulder stacked over elbow, body in a straight line, hips fully lifted. Keep hips stacked and ribs down, then lift the top leg without letting the pelvis roll back or the hips sag; lower under control while staying tall.
- Plank (45–60 s)
[deep core, abs, spinal stabilizers]
→ LOAD: NO (optional later)
→ DURATION: continuous hold, calm nasal breathing
→ HOLD: calm nasal breathing
Support on forearms and toes with elbows under shoulders, squeeze glutes lightly and brace as if preparing for a punch. Keep a straight line head-to-heels with ribs stacked over pelvis (avoid sagging or piking), and breathe calmly through the nose.
————————
————————