Every exercise video from the programme. Each one shows the rep the way the PDF coaches it: watch it once, then do it. They play on their own as you scroll; tap one to pause it. Every entry in the PDF has a Watch link that brings you straight to its video.
Strength library
Every strength exercise and each drawn variation, shown at the variation the PDF draws.
S1Split squatLong stance; let the front knee travel where it needs to, heel downS1FSplit squat, back foot on the floorLong stance; drop straight down, front heel downS2Goblet squatFeet just wider than hips, toes slightly outS3Glute bridgePush through the heels, squeeze the glutes to liftS3bSingle-leg glute bridgeHips level — the free leg stays in line with the bodyS4Straight-knee calf raiseFull drop below the step, full rise onto the toesS4bSingle-leg straight-knee calf raiseHeel below the step, then as high as it goes — three seconds downS5Bent-knee calf raiseKnee stays bent the whole repS5bSingle-leg seated calf raiseBall of the foot stays down; the heel does all the workS6Tibialis raiseHeels stay down, toes come upS7Banded side-stepQuarter-squat height the whole timeS8Copenhagen holdStraight line from head to heelS8bCopenhagen hold, long leverAnkle on the bench: one straight line from head to footS9Push-upHands under the shoulders, elbows at 45°S10Dead bugLower back pressed into the floor the whole timeS11Step-upWhole foot on the box, drive through itS12Single-leg Romanian deadliftHinge at the hip; the back leg and the chest move together like a seesawS13Hamstring slider curlHips stay up the whole repS14Hip-flexor marchTall through the crown of the headS15Side plankElbow under the shoulderS15bSide plank, legs straightTop foot in front, hips stacked and highS15cSide plank with top-leg liftLift the top leg to hip height; the hips never dropS16Single-arm rowPull the elbow to the hip, not the hand to the shoulderS17Half-kneeling overhead pressRibs down, glute of the down leg squeezedS18Nordic leanHips stay open — straight line from knee to shoulderS19Pallof pressFeet hip-width, knees softS20Split-squat isometric holdHeel down, weight through the front footS21Calf isometric holdHeel as high as it goes, knee straightS22Farmer carryShoulders back, ribs downS23Single-leg hip thrustShin of the planted leg vertical at the topS24Side-lying hip abductionHips stacked, body one straight lineS25Runner's touchStanding knee soft, foot stillS26Short-foot holdBall of the foot towards the heelS27Suitcase carryShoulders level, ribs downS28Seated leg curlThigh pad snug, hips on the seatS29Med-ball lunge reachReach with a flat back, not a rounded oneS30Med-ball lunge dropLower the ball slowly; hips and knee hold their lineS31Lateral lunge drop to running positionHips back in the lateral lunge, knee over the foot
Plyometric drills
Stage 1 to stage 3. Counted in ground contacts, inside the run warm-up.
P1Two-foot pogoOff the floor before you think about it; heels kiss and leaveP2Split-stance pogoShort, quick; the split staysP3Quarter-squat pulsesSmall, springy, chest upP4Single-leg pogoPelvis level; small, fast contactsP5A-skipKnee punch, foot lands under the hip; left, right, leftP6Lateral bound (skater)Land, hold 2 s, knee over the foot; then back the other wayP7Hop and stickOne hop, stick it, hold 2 sP8Step off, bounce, stickLand, bounce once, stick the second landingP9Step-off landingStep off a 20–30 cm box, land quiet, stand
Warm-up drills
Three drills before every run, as part of the six-minute warm-up.
W1Leg swingsSwing from the hip, not the backW2Side leg swingsHips square; toes stay forwardW3Walking lunge with reachTall through the chest, front heel down
Mobility library
Eight positions, all optional: two as a finisher while you are warm, or one for a restriction you can measure.
M1Ankle wall rockHeel glued to the floorM2Half-kneeling hip-flexor stretchRibs down, pelvis tucked underM390-90 hip switchChest tall, hands behind you if neededM4Calf raises on the step12 with straight knees, 12 with bent kneesM5Open bookKnees stay stacked and downM6Hamstring flossThigh stays still; only the knee movesM7Figure-4 glute stretchHead and shoulders stay on the floorM8Standing quad stretchSqueeze the glute of the stretching leg; the stretch moves to the front of the thigh
The sets, reps and weeks are in your PDF. This page is the pictures in motion: bookmark it on your phone for the gym.
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