Lying leg lifts x 12 per side

 Banded leg lifts x 12 per side (extra resistance)

 Banded squat to lateral raise x 8 -10 per side

 Psoas marches (standing) x 8 - 10 per side

Fire hydrants x 8 - 10 per side

 Kneeling glute kickbacks x 8 - 10 per side

 Bridge hold x 30 secs (repeat 4 times)

 Single Leg Bridges x 8 - 10 per side ( alternating)

 Runners stretch x 12 reps

 Walkouts x 8 reps

 Bridges x 12 reps (Add a set on heels)

 Back rolls x 12 reps

 Clams x 12 reps (Add a band)

 Toe walks x 30 secs

 Heel walks x 30 secs

 Stork to knee drive x 12 reps

 Deep squat/ Hamstring stretch x 8 reps

 High knees x 30 secs

 Butt kicks x 30 secs

 Pogo hops x 30 secs

Is calf training part of your program?

If yes, do you use heavy weights?

If you are only doing body weight calf raises then check this out!!!!

 These exercises, whether performed with a barbell or dumbbells, target the calf muscles, including the gastrocnemius and soleus, enhancing their strength and endurance.

 The added resistance helps simulate the demands of running, promoting better push-off power and stability during each stride.

 By incorporating weighted calf raises, runners can improve their sprinting ability, overall running economy, and reduce the risk of injuries such as Achilles tendon problems or shin splints.

Build up slowly but work towards 4 x 8 reps of body weight or more on the barbell.

Any questions? I'm always here to help ????

Welcome to the Superset - 2 exercises worked back to back without rest.
Perfect if you are short on time and want to get a good workout session done 

Complete 3-4 rounds of each exercise.

 RDL into a BOR - 8 reps

 Db Floor Press - 12 reps / L-Sit Press - 8 reps

 Bicep Curls - 12 reps / Tricep Dips - 12 reps

 Front Raise - 8 reps / Lateral Raise - 8 reps

Any questions? I'm always here to help ????