Gym Routines

ROUTINE 3 – DYNAMIC STABILITY & RUNNER FUNCTION

(Joint Control, Injury Prevention & Movement Quality)

Required materials:

  • foam mat
  • big-sized dumbbells Week B only
  • medium-sized dumbbells
  • hand grippers Week B only
  • stepper platform Week B only
  • bench / chair

Running compatibility note:

  • Moderate leg fatigue.
  • Avoid before long or downhill-heavy sessions.

========================================

————————

BLOCK A – Dynamic single-leg control & rotation

Alternating (1 / 2)

————————

  1. Reverse lunge to knee drive (2 × 13/side)

[glutes, quads, hamstrings, hip flexors]

→ LOAD: OPTIONAL; SAFE, EFFECTIVE ZONE: light–moderate load

→ TEMPO / DURATION: 2s down + 1s pause + 2s drive (~5 s per rep)

Step back into a lunge and drop straight down under control, keeping the front knee tracking over mid-foot and torso tall. Push through the whole front foot to stand, then drive the back knee up smoothly (no jumping), keeping hips level.

  1. Side plank reach-through (2 × 8/side)

[obliques, transverse abdominis, thoracic mobility]

→ LOAD: NO

→ TEMPO / DURATION: 3s reach + 3s return (~6 s per rep)

Start in a stable side plank with top arm reaching up, then rotate smoothly by reaching that arm under your torso while keeping hips lifted. Rotate through the upper back (thoracic spine), not by dropping the hips, then return with control.

————————

BLOCK B – Trunk rotation & frontal-plane hip control

Alternating (3 / 4)

————————

  1. Bicycle crunch

Week A: (2 × 13/side)

Week B: (3 × 13/side)

[rectus abdominis, obliques, hip flexors (secondary)]

→ LOAD: NO

→ TEMPO / DURATION: 2s rotate + 1s squeeze + 2s return (~5 s per rep)

Lie on your back with hands lightly supporting the head and lower back pressed gently into the floor. Bring one knee toward your chest while rotating your torso to bring the opposite elbow toward that knee. Extend the other leg long and low without touching the floor. Move slowly and deliberately, rotating through the ribcage (not pulling the neck), and keep the pelvis stable throughout the movement.

  1. Curtsy lunge to reach (2 × 13/side)

[glute medius, adductors, quads]

→ LOAD: OPTIONAL; SAFE, EFFECTIVE ZONE: light load

→ TEMPO / DURATION: 3s down + 1s pause + 2s up (~6 s per rep)

Step one leg behind and across into a curtsy lunge while keeping the front foot planted and knee tracking over toes. Maintain a long spine, then return to standing by pushing through the front foot; add the reach only if it does not pull you off balance or twist the knee.

————————

BLOCK C – Posterior-chain balance & core control

Alternating (5 / 6)

————————

  1. Reverse crunch

Week A: (2 × 25)

Week B: (3 × 25)

[lower rectus abdominis, deep core, posterior pelvic tilt control]

→ LOAD: NO

→ TEMPO / DURATION: 2s lift + 1s hold + 3s lower (~6 s per rep)

Lie on your back with arms by your sides and legs bent at 90°. Brace the core and gently tilt the pelvis to press the lower back into the floor, then lift the hips just enough to bring knees slightly toward the chest. Pause briefly at the top without swinging, then lower slowly, maintaining control and keeping tension in the abs rather than momentum.

  1. Single-leg deadlift to knee drive (2 × 13/side)

[hamstrings, glutes, balance stabilizers]

→ LOAD: YES; SAFE, EFFECTIVE ZONE (HINGE): ~60–80 kg bilateral equivalent (much lower absolute load due to unilateral execution)

→ TEMPO / DURATION: 3s hinge + 1s pause + 2s drive (~6 s per rep)

Balance on one leg with a soft knee, hinge by sending hips back as the free leg reaches behind, keeping hips square and back neutral. Stand up by driving the hip forward and bring the free knee up under control, without twisting the torso or collapsing the arch.

————————

BLOCK D – Movement quality & fatigue-resistant patterns

————————

  1. Squat to stand-up (2 × 25)

[quads, glutes, hamstrings, mobility]

→ LOAD: NO

→ TEMPO / DURATION: smooth, continuous flow (~4–5 s per rep)

Move smoothly between a comfortable squat depth and full standing, keeping feet flat and knees tracking over toes. Keep chest open and spine neutral; treat it as controlled mobility, not speed.

  1. Wall sit (2 × 45 s)

[quads, glutes, mental endurance]

→ LOAD: NO (optional light external load)

→ DURATION: static hold

Slide down a wall until knees are roughly 90° (or slightly higher if needed), feet about a step forward. Keep lower back gently against the wall, ribs down, and weight through mid-foot/heels; hold steady without shifting or bouncing.

  1. Side-to-side squat steps (2 × 13/side)

[glutes, abductors, hip control]

→ LOAD: NO

→ TEMPO / DURATION: 2s step + 1s settle (~4–5 s per rep)

Hold a shallow athletic squat with hips back and chest proud, then step laterally while keeping knees tracking over toes and pelvis level. Stay low and controlled, avoid letting knees collapse inward, then step back the other way.

————————

BLOCK E – Runner durability (lower-leg durability & foot–ankle resilience)

→ REST: ~45 s between exercises, 75–90 s between rounds

————————

  1. Deep squat calf raises (2 × 50)

Week A only

[soleus, intrinsic foot muscles]

→ LOAD: OPTIONAL; SAFE, EFFECTIVE ZONE (CALVES): bodyweight → light load

→ TEMPO / DURATION: 2s up + 1s hold + 2s down (~5 s per rep)

Drop into a deep squat you can hold with heels down, then rise onto the balls of the feet while staying in the squat. Hold briefly at the top, then lower slowly; keep knees tracking over toes and avoid collapsing arches.

  1. Wall tibialis raise (2 × 20)

Week A only

[tibialis anterior, foot stabilizers]

→ LOAD: NO (optional very light load)

→ TEMPO / DURATION: 2s up + 1s hold + 3s down (~6 s per rep)

Stand with your back against a wall and feet slightly forward, keep heels planted, then lift toes toward shins as high as possible without rocking. Pause at the top, then lower slowly; feel the work in the front of the lower leg, not in the hips.

  1. Forearm pronation–supination (2 × 25)

Week A only

[pronators, supinators, elbow health]

→ LOAD: YES; SAFE, EFFECTIVE ZONE: light load

→ TEMPO / DURATION: 2s rotate + 2s hold + 2s return (~6 s per rep)

Sit with forearm supported and elbow fixed at about 90°, hold a light dumbbell/hammer, and rotate slowly from palm-up to palm-down and back. Keep the upper arm still and movement smooth; this is controlled rotation, not speed.

  1. Dumbbell seated calf raise (2 × 25)

Week B only

[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.

  1. Hand gripper (2 × 50)

Week B only

[forearm flexors, intrinsic hand muscles]

→ LOAD: YES; SAFE, EFFECTIVE ZONE: moderate spring resistance

→ TEMPO / DURATION: 1s close + 2s hold + 2s release (~5 s per rep)

Hold the gripper deep in the palm, wrap fingers evenly around the handles, squeeze to a full close with control, pause briefly, then release slowly without snapping open. Keep wrist neutral and shoulder relaxed.

  1. Standing calf raise (2 × 12)

Week B only

[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.

————————

BLOCK F – Core fatigue resistance (late-run posture)

————————

  1. Vertical leg crunch

Week A: (2 x 25)

Week B: (3 x 25)

[rectus abdominis, deep core, anti-extension control]

→ LOAD: NO

→ TEMPO / DURATION: 2s crunch + 1s squeeze + 3s lower (~6 s per rep)

Lie on your back with legs extended straight up toward the ceiling and feet relaxed. Place hands lightly behind the head or across the chest. Engage the abs to lift the shoulder blades off the floor, reaching the ribs upward toward the feet without pulling the neck. Pause briefly at the top, then lower slowly while keeping the lower back gently pressed into the floor.

  1. Copenhagen plank (2 × 15–20 s/side)

[adductors, obliques, pelvic stabilizers]

→ LOAD: NO

→ DURATION: static hold

Place the top knee (and inner thigh) on the bench and forearm on the floor with shoulder stacked over elbow. Lift hips into a straight line while keeping pelvis square and bottom leg hovering, then hold without letting hips sag or shoulders shrug.

————————

————————

========================================