RUNSTRONG DB CIRCUITS B
PROGRAM OVERVIEW
DIFFICULTY: Intermediate
VOLUME / TIMING: Low / Anytime
PROGRAM STRUCTURE: 12 weeks / 2 x 20-Minute Strength Sessions each week
SESSION STRUCTURE: 20 Minute Every Minute on The Minute Strength Work
EQUIPMENT: Dumbbells (ideally progressive in weight light-heavy), Box or Bench.
FOCUS: Time efficient strength development & core stability for running.
MOVEMENT VIDEO LIBRARY
WEEK 1 & 2
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) FR Rev. Lunge x 5-8 ea
min 2) Plank Takeaways x 40-50s
min 3) Anchored Hammy Bridge Walkout x 40-50s
min 4) SA Anchored Same Side Deadbug x 25s ea
min 5) Airplane + Scaption x 25s ea
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) DB Deadlift x 8-12
min 2) Renegade Row x 5-8 ea
min 3) SL Bridge + Anchored Shimmy x 25s ea
min 4) Ipsi. FR Cossack Squat x 5-8 ea
min 5) Side Bridge + KT x 25s ea
WEEK 3 & 4
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) FR Squat x 8-12
min 2) Offset SL DL x 5-8 ea
min 3) Alt. Counter Pressure Deadbug x 40-50s
min 4) Split Stance Diag. Reach x 25s ea
min 5) SL Balance + Alt. OH Press x 2-3ea arm, ea leg
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Offset SL Squat + Pause (3s) x 5-8
min 2) Offset SL Squat + Pause (3s) x 5-8
min 3) Box Creeper Carry x 40-50s
min 4) Push-up + T + Abduction x 40-50s
min 5) Alt. SL Bench Hip Lift x 40-50s
WEEK 5 & 6
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Goblet RFE Split Squat x 5-8 each
min 2) Hamstring Bridge x 40-50 sec
min 3) High Low Plank Transfer x 40-50 sec
min 4) Alt. Counter Pressure Deadbug x 40-50 sec
min 5) Bird Dog Hold x 25 sec each
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
Min 1) Suitcase Deadlift + Row x 8-12
Min 2) Suitcase Step-Up x 5-8 each
Min 3) Alt. Flags x 40-50 sec
Min 4) Bridge + Alt. Floor Press x 40-50 sec
Min 5) OAOL V-Up x 25 sec each
WEEK 7 & 8
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) FR Squat + Reverse Lunge Complex x 3-5
min 2) Mountain Climber x 40-50 sec
min 3) SL Bench Hip Lift Hold x 25 sec each
min 4) Split Stance Oblique Side Bend x 25 sec each
min 5) Goblet Side Step + SL Balance x 40-50 sec
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Offset 1-Leg RDL + Knee Tuck x 4-6 each
min 2) Plank + Down Dog x 40-50 sec
min 3) Offset FR Split Squat x 5-8 each
min 4) Bear + DB Drag + Row x 40-50 sec
min 5) Side Plank Hold x 25 sec each
WEEK 9 & 10
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Suitcase RFE Split Squat x 5-8 each
min 2) Hamstring Bridge March x 40-50 sec
min 3) Bent Over Row x 8-12
min 4) Alt. Counter Pressure Deadbug x 40-50 sec
min 5) Airplane + Scaption x 25 sec each
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Suitcase Deadlift + Row x 8-12
min 2) Suitcase Step-Ups x 5-8 each
min 3) Shoulder Taps + Alt. Flags x 25 sec each
min 4) Bridge + Alt. Floor Press x 5-8 each
min 5) SASL Deadbug x 40-50 sec
WEEK 11 & 12
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) FR Squat + Reverse Lunge Complex x 3-5
min 2) Shoulder Tap + MTN Climber Complex x 40-50 sec
min 3) SL Bench Hip Lift Pulse x 25 sec each
min 4) Split Squat Hold + Diag. Reach x 25 sec each
min 5) Goblet Side Step + SL Balance x 40-50 sec
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Offset 1-Leg RDL + Knee Tuck x 4-6 each
min 2) Hollow Hold + Knee Tuck x 40-50 sec
min 3) Offset FR Split Squat x 5-8 each
min 4) Plank + DB Drag + Row x 40-50 sec
min 5) Side Plank Hold x 25 sec each