Strength Training V2

Hello!


After seeing an increased interest in doing more weighted lifts and a general desire for increased variety in strength work I made (drum roll please🥁) STRENGTH V2!

This routine isn’t meant to replace the Original Strength Routine fully. I just made it so you can have another strength routine option to do on your assigned strength days.

This routine is circuit based so you can work into the weighted exercises a little easier and so you can really focus on good form. Side note, if you struggle with the high reps in Strength V1 you can do this routine unweighted. That will be a great way to build up to being able to do higher rep counts in that routine.

I have also tried to include multiple different exercise options within the routine just and made this a sort of choose your own adventure workout in case you want to shake things up!

A quick final note here! Pretty much all these exercises that can be done with or without a weight. If you don’t have a weight but want to add some extra resistance these exercises can also done with anything you have lying around like a backpack filled with books, a chair, some cartons of milk, or really anything you have lying around.

The Routine

First we’ll target your quads with 10-20 x squats, backwards lunges, step ups, or curtsey lunges.

Next we’ll target your hamstrings with RDLs, single leg RDLs, or hamstring bridge sliders. The RDLs will target your proximal hamstring a little more and the sliders will target your distal hamstring a little more.

After that, we’ll target your hip flexors with 5-10x banded knee drives or weighted knee drives.

We’ll then get in some lower leg work with 5-10x single leg calf raises either with a straight leg to target your gastroc or with a bent knee to target your soleus.

Runners still need to work out their upper bodies sometimes too so we’ll then get in some chest exercises with 5-20x push ups or chest presses.

Lastly, we’ll target the back with 3-10 x pull ups or rows

Repeat this set of exercises 3 times and that is the routine!

So there’s the new strength routine! If you have any questions please don’t hesitate to reach out.