RUNSTRONG RAMP-UP

 
 

PROGRAM OVERVIEW

DIFFICULTY: Beginner

VOLUME / TIMING: Low - Moderate / Anytime

PROGRAM STRUCTURE: 2 Sessions / week

SESSION STRUCTURE: 30 minutes of strength training

EQUIPMENT: Dumbbells (ideally progressive in weight light-heavy), Exercise Bands, Minibands, Box or Bench

FOCUS: Safe technique, full body strength, core stability.

MOVEMENT VIDEO LIBRARY

 

WEEK 1

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    Min 1) Cat Cow
    Min 2) 9090 Switches
    Min 3) Bridge + Hollow Hold
    Min 4) Prone T
    Min 5) Inchworm + World’s Greatest
    Min 6) Air Squats
    Min 7) Lateral Squats
    Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 2 ROUNDS: 30 SEC EACH
    1. Short foot Drill
    2. Toe + Heel Walk

  • 3 ROUNDS:
    1) Tempo Squat x 10
    2) Tempo Floor Press x 10
    3) Goodmorning x 10

  • 3 ROUNDS: 20 SEC ON / 20 SEC OFF
    1) Miniband side step
    2) Side bridge
    3) Side bridge
    4) Front plank

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF

    Min 1) Cat Cow

    Min 2) 9090 Switches

    Min 3) Bridge + Hollow Hold

    Min 4) Prone T

    Min 5) Inchworm + World’s Greatest

    Min 6) Air Squats

    Min 7) Lateral Squats

    Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 2 ROUNDS: 30 SEC EACH
    1) Toe Yoga
    2) 1-leg balance

  • 3 ROUNDS:
    1) Reverse Lunge x 6 each
    2) Banded Row x 10
    3) Deadbug Reach x 8 each

  • 3 ROUNDS: 20 SEC ON / 20 SEC OFF
    1) Hinge + Reach
    2) Marching
    3) Bridge Pulse

OVERVIEW

Welcome to your first week of the program! Take your time with these movements and focus on executing with proper form. Remember, this is an 8-week journey that ramps up slowly to allow you to adapt to the movements and get your bearings. Focus on starting small and remaining consistent.

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 2

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) Short Foot x 30 sec each
    2) Toe + Heel Walk x 30 sec

  • 3 ROUNDS:
    1) Goblet Squat x 10
    2) Bridge Floor Press x 10
    3) Banded Goodmorning x 10

  • 3 ROUNDS: 30 SEC ON / 15 SEC OFF
    1) Miniband side step
    2) Side bridge R
    3) Side bridge L
    4) Bear Hold

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    Min 1) Cat Cow
    Min 2) 9090 Switches
    Min 3) Bridge + Hollow Hold
    Min 4) Prone T
    Min 5) Inchworm + World’s Greatest
    Min 6) Air Squats
    Min 7) Lateral Squats
    Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) Toe Yoga x 30 sec
    2) 1-leg balance x 30 sec each

  • 3 ROUNDS:
    1) Reverse Lunge + Knee Tuck x 8 each
    2) Split Stance 1-arm Row x 8 each
    3) Deadbug x 10 each

  • 3 ROUNDS: 30 SEC ON / 15 SEC OFF
    1) Hinge + Reach
    2) Weighted Carry
    3) Bridge March

OVERVIEW

Week 2 is here! Be sure to focus on form and maintain a good pace.

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 3

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) 1-leg balance + head movement x 20 sec each
    2) Posture Lean + Catch x 6

  • 3 ROUNDS:
    1) Goblet Squat x 10
    2) Bridge + Alt. Floor Press x 10 each
    3) Bench Hip Lift x 10

  • 3 ROUNDS: 30 SEC ON / 10 SEC OFF
    1) Alt Miniband Side + Diagonal Reach
    2) Side Bridge + Clam
    3) Side Bridge + Clam
    4) Bear Crawl

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) 3-way Calf Raise x 5 each
    2) Standing Knee Press Hold x 20 sec each

  • 3 ROUNDS:
    1) Split Squat x 8 each
    2) 1-leg Banded Row x 8 each
    3) SASL Deadbug x 8 each

  • 3 ROUND EMOM:
    MIN 1) Airplane Hold x 20 sec
    MIN 2) Weighted March x 45 sec
    MIN 3) 1-leg Bridge x 10 each

OVERVIEW

Some good strength movements in the sessions this week. Make sure you keep strong positions during the deadlifts and the rest of the loaded movements!

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 4

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) 1-leg balance + head movement x 25 sec each
    2) Posture Lean + Catch x 6-8

  • 3 ROUNDS:
    1) DB Front Squat x 8
    2) OAOL Bridge + Floor Press x 8 each
    3) Tempo Bench hip Lift x 10-12

  • 3 ROUNDS: 45 SEC ON / 15 SEC OFF
    1) Miniband side step + 1-leg balance
    2) Side plank R
    3) Side plank L
    4) Bear Crawl Box

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) 3-Way Calf Raise x 5 each
    2) Standing knee Press Hold x 20-25sec each

  • 3 ROUNDS:
    1) RNT Split Squat x 8 each
    2) Cossack Squat x 8 each
    3) OAOL Banded Row x 8 each

  • 3 ROUND EMOM:
    MIN 1) Airplane + Scaption x 25 sec each
    MIN 2) Offset Farmer March x 25 sec each
    MIN 3) Hamstring Bridge March x 12

OVERVIEW

Keep on crushing it this week!

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 5

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) Posture Lean + Run x 4
    2) 1-leg Reach + High Knee x 3 each (fwd + back)

  • 4 ROUNDS:
    1) Offset FR Squat x 5 each
    2) Bench Hip March x 6 each
    3) Plank Down Dog x 10

  • 4 ROUNDS: 40 SEC ON / 20 SEC OFF
    1) Split Squat MB side step
    2) Side Plank R
    3) Side Plank L
    4) Bear OAOL Takeaway

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) 1-leg Calf Raise x 6 each
    2) 1-leg Reach + High Knee x 3 each (side to side)

  • 4 ROUNDS:
    1) RNT Split Squat x 6 each
    2) Cossack squat x 6 each
    3) Airplane + Overhead Row x 8 each

  • 4 ROUND EMOM:
    MIN 1) Suitcase DL x 8-10
    MIN 2) 1/2 kneeling High Low Chop x 8 each

OVERVIEW

Keep good form on those deadlifts this week - maintain solid spine position throughout each rep!

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 6

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) Posture Lean + Run x 5
    2) 1-leg Reach + high Knee x 4 each (fwd back)

  • 4 ROUNDS:
    1) Step up x 6 each
    2) Bench Hip March x 8 each
    3) Plank DB Drag x 10

  • 4 ROUNDS: 50 SEC ON / 10 SEC OFF
    1) Miniband Skater
    2) Base Stance AR Press
    3) 6-Point Plank

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) 1-leg Calf Raise x 8 each
    2) 1-leg Reach + High Knee x 4 each (side to side)

  • 4 ROUNDS:
    1) RFE Split Squat x 6 each
    2) Side Lunge x 6 each
    3) Airplane Overhead Row x 8 each

  • 4 ROUNDS:
    1) Suitcase Deadlift + March x 8-10
    2) Split Stance + Chop x 8 each
    3) Vertical Jump x 5

OVERVIEW

New movements this week! Make sure you stay locked in and perform each movement with precision.

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 7

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) 1-leg Reach + High Knee x 3 each
    2) Heel Hover March x 10

  • 4 ROUNDS:
    1) Weighted Step up x 8 each
    2) 1-leg bench hip lift x 8 each
    3) Plank takeaways x 30 sec

  • 4 ROUND EMOM:
    MIN 1) Split Stance AR Press x 25 sec each
    MIN 2) 1/4 squat + diagonal reach x 8 each
    MIN 3) Triplanar Hop x 20 sec each

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) 1-leg calf raise + step up x 6 each
    2) Pogo jumps x 20

  • 4 ROUNDS:
    1) RFE Split Squat x 8 each
    2) Side Lunge x 8 each

  • 4 ROUND EMOM:
    MIN 1) Offset Suitcase Deadlift x 6 each
    MIN 2) 1-leg Deadlift + Overhead Reach x 6 each

  • 6 MINUTE REPEAT:
    1) Box jump + step down x 6
    2) Alt. 1-leg banded row x 8
    3) Split Stance High Low Chop x 8 each

OVERVIEW

Volume continues to increase this week! Keep up the hard work and continue to stay consistent!

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 8

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) 1-leg reach + high knee x 4 each
    2) Heel hover march x 10

  • 4 ROUNDS:
    1) Weighted step up x 8 each
    2) OAOL Plank Takeaways x 45 sec

  • 4 ROUND EMOM:
    MIN 1) Split Stance + AR Press (heel hover) x 25 sec each
    MIN 2) Reverse Lunge + Diagonal Reach x 6-8 each side

  • 8 MINUTE REPEAT
    1) Triplanar Hop x 2-3 each side
    2) 1-leg bench hip lift x 8 each
    3) Floor press x 10

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) Calf Raise + Step up + high knee x 6 each
    2) Pogo Jump x 25

  • 4 ROUNDS:
    1) RFE Split Squat x 8 each
    2) Clock Lunge x 3 each

  • 4 ROUND EMOM:
    MIN 1) Offset suitcase Deadlift x 6-8 each
    MIN 2) Split Stance 1-arm Row x 6-8 each

  • 8 MINUTE REPEAT
    1) Box Jump + Step down x 8
    2) 1/2 kneeling vertical row x 8 each
    3) Farmer March x 10 (heel hover)

OVERVIEW

Final week of the program! Let’s finish this thing strong and crush the workouts for this week.

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.