Name: Playbook - Kayla Sileo - Runner Strength
Uploaded: 2023-01-31T16:27:27.890Z
Duration: 45 min
Description: Runner Strength

- Jump rope with the rope passing under your feet once each jump

Jump rope

Lateral pogo hops

Plank march

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Prehab

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Reverse dumb fly

Strength 1

Dumb chest press

Dumb single arm row

Strength 2

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

Hip up crunch

Strength 3

Hamstring Machine curl

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Stand on one foot with your other foot behind your calf
- Lift up onto your toes and engage your calf

Runner Strength

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