Key concept 1
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Course Introduction (5:51)
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Week 1 -Workout 1-Mobility (23:30)
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Week 1 -Workout 2-Activation (24:26)
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Week 1- Workout 3- Strength (28:27)
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Week 2- Base Line Testing Time! (4:52)
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Week 2- Let's hold each other accountable! (1:53)
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Week 2 -Workout 1-Mobility (27:30)
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Week 2 -Workout 2-Activation (33:02)
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Week 2 -Workout 3- Strength (26:59)
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Week 3- Establish a Sustainable Routine and Dose (5:09)
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Week 3- Workout 1- Mobility (21:32)
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Week 3- Workout 2- Activation (30:40)
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Week 3- Workout 3- Strength (33:33)
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Week 4- Use the Facebook Community! (4:17)
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Week 4- Further Baseline Testing! (For those that need it) (4:43)
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Week 4: Last Baseline Test: Biomechanical Movement Screen (For everyone!) (4:34)
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Week 4-Workout 1- Mobility (24:30)
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Week 4- Workout 2- Activation (29:49)
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Week 4- Workout 3- Strength (25:13)
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Should we change our running training schedule? (5:52)
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Week 5-Workout 1- Mobility (25:40)
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Week 5-Workout 2- Activation (35:23)
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Week 5-Workout 3- Strength (30:08)
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The concept of Periodisation (6:44)
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Week 6- Workout 1- Mobility (23:18)
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Week 6-Workout 2- Activation (24:08)
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Week 6- Workout 3- Strength (32:48)
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Week 7- Workout 1- Mobility (28:59)
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Week 7-Workout 2-Activation (35:50)
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Week7-Workout 3-Strength (32:07)
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How's that Balance going? (8:06)
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Week 8- Workout 1- Mobility (28:42)
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Week 8- Workout 2- Activation (33:19)
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Week 8- Workout 3- Strength (28:03)
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Week 9- Workout 1-Mobility (35:00)
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Week 9- Workout 2- Activation (32:50)
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Week 9- Workout 3- Strength (28:40)
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Week 10-Workout 1- Mobility (28:36)
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Week 10-Workout 2- Activation (33:12)
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Week 10- Workout 3- Strength (26:51)
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Week 11- Workout 1- Mobility (31:12)
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Week 11- Workout 2- Activation (33:21)
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Week 11- Workout 3- Strength (31:23)
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Week 12- Workout 1- Mobility (22:30)
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Week 12- Workout 2- Activation (34:13)
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Week 12- Workout 3- Strength (29:11)
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Week 13- Workout 1- Mobility (28:35)
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Week 13-Workout 2- Activation (34:18)
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Week 13- Workout 3- Strength (33:02)
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Week 14- Workout 1- Mobility (19:58)
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Week 14- Workout 2-Activation (34:14)
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Week 14- Workout 3- Strength (33:11)
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Week 15- Workout 1- Mobility (26:42)
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Week 15- Workout 2- Activation (34:24)
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Week 15- Workout 3- Strength (33:37)
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Week 15- Add running Drills before 2 runs a week! (7:43)
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Week 16- Re-Assessment Time! (2:25)
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Week 16-Workout 1- Mobility (24:38)
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Week 16- Workout 2- Activation (34:31)
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Week 16- Workout 3- Strength (27:58)
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Week 17- We are; 'Run Culture Strong'. Join the club on Strava! (1:30)
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Week 17- Re-testing time! The Star Excursion Balance Test from week 8! (1:55)
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Week 17- Workout 1-Mobility (30:56)
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Week 17-Workout 2-Activation (25:43)
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Week 17-Workout 3-Strength (30:07)
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Week 18-Final Objective Re-assessment for this strength block (1:26)
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Week 18-Workout 1- Mobility (25:09)
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Week 18- Workout 2- Activation (22:13)
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What is Olympic Lifting? (1:31)
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Week 18-Workout 3- Strength (30:43)
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Week 19- Workout 1-Mobility (26:08)
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Week 19- Workout 2-Activation (28:47)
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Week 19- Workout 3-Strength (25:52)
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Week 20- Workout 1- Mobility (24:36)
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Week 20- Workout 2- Activation (27:30)
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Week 20- Workout 1- Strength (27:15)
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Week 21- Workout 1-Mobility (22:11)
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Week 21- Workout 2-Activation (29:28)
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Week 21- Workout 3-Strength (30:08)
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Week 22- Workout 1- Mobility (24:45)
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Week 22- Workout 2- Activation (27:51)
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Week 22- Workout 3- Strength (32:26)
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Week 23- Workout 1- Mobility (30:57)
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Week 23- Workout 2- Activation (26:50)
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Week 23-Workout 3- Strength (25:45)
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Week 24- Workout 1- Mobility (33:14)
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Week 24-Workout 2- Activation (30:35)
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Week 24-Workout 3-Strength (25:45)
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Week 25- Workout 1- Mobility (33:07)
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Week 25- Workout 2-Activation (29:15)
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Week 25- Workout 3- Strength (25:33)
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Week 26- Workout 1- Mobility (27:40)
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Week 26- Workout 2- Activation (26:23)
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Week 26-Workout 3- Strength (30:51)
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Week 27- Workout 1- Mobility (25:10)
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Week 27- Workout 2- Activation (29:03)
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Week 27- Workout 3- Strength (27:07)
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Week 28- Workout 1- Mobility (26:09)
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Week 28- Workout 2- Activation (29:20)
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Week 28- Workout 3- Strength (28:48)
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Week 29-Workout 1- Activation (32:19)
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Week 29-Workout 2-Mobility (23:36)
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Week 29-Workout 3-Strength (25:18)
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Week 30- Workout 1- Mobility (27:54)
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Week 30- Workout 2- Activation (29:47)
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Week 30-Workout 3-Strength (27:15)
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Week 31- Workout 1- Activation & Mobility Fusion (29:09)
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Week 31- Workout 2- Activation & Mobility Fusion (30:28)
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Week 31- Workout 3- Strength (15:57)
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Week 32- Workout 1- Mobility (22:18)
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Week 32- Workout 2- Activation (25:36)
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Week 32- Workout 3- Strength (15:31)
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Week 33- CHALLENGE: What exercise do you find the most difficult and want to improve? (3:06)
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Week 33-Workout 1- Activation & Mobility Fusion (23:11)
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Week 33- Workout 2- Activation & Mobility Fusion (27:07)
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Week 33- Workout 3- Strength (21:37)
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Week 34- Workout 1- Mobility (28:45)
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Week 34- Workout 2- Activation (28:39)
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Week 34-Workout 3- Strength (21:23)
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Week 35-Workout 1- Mobility (30:23)
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Week 35-Workout 2- Activation (24:19)
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Week 35-Workout 3- Strength (20:27)
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Week 36- TAPER WEEK- Workout 1- Mobility (20:43)
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Week 36- TAPER WEEK- Workout 2- Activation (30:06)
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Week 36- TAPER WEEK- Workout 3- Strength (11:58)
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Week 37- RECOVERY WEEK- Workout 1- Mobility (31:31)
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Week 37- RECOVERY WEEK- Workout 2- Activaton (30:36)
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Week 37- RECOVERY WEEK- Workout 3- Strength (17:00)
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Week 38-Workourt 1- Mobility (24:50)
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Week 38-Workourt 2- Activation (32:19)
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Week 38- Workout 3- Strength (16:39)
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Week 39-Workout 1- Mobility (33:28)
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Week 39-Workout 2- Activation (22:38)
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Week 39- Workout 3- Strength (great one for when you are short on time!) (11:38)
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Week 40-Workout 1- Mobility (good pre- run routine after a sedentary work day!) (17:52)
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Week 40-Workout 2- Activation (22:05)
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Week 40- Workout 3- Strength (18:58)
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Week 41-Workout 1- Mobility (Another good pre- run routine after a sedentary work day!) (20:41)
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Week 41-Workout 2- Activation with just a 'kettle bell or medicine ball' (21:13)
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Week 41- Workout 3- Strength (20:46)
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Week 42- Workout 1- Mobility (22:39)
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Week 42- Workout 2- Activation (28:00)
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Week 42- Workout 3- Strength (20:57)
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Week 43- Workout 1- Mobility (28:46)
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Week 43- Workout 2- Activation (Perhaps my favourite Activation routine I've done- 'gets at everything/minimal equipment & efficient!') (25:12)
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Week 43- Workout 3- Strength (21:02)
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Week 44- Workout 1- Mobility (23:18)
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Week 44- Workout 2- Activation (30:34)
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Week 44- Workout 3- Strength (25:46)
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Week 45- What is the FMS (Functional Movement Screen?) (1:43)
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Week 45- Workout 1- Mobility- The Functional Movement Screen! (What's you score out of 21? Share it on the Facebook group!) (29:21)
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Week 45- Workout 2- Activation (One of my favourite routines so far, lets change how we habitually move!) (31:44)
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Week 45- Workout 3- Strength (22:58)
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Week 46- Workout 1-Mobility (22:04)
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Week 46- Workout 2- Activation (27:45)
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Week 46- Workout 3- Strength (22:46)
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Week 47- How do we check if our power is improving? (5:35)
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Week 47- Workout 1- Mobility (25:00)
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Week 47- Workout 2- Activation- with the star excursion and plank reach test included in the routine! (34:07)
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Week 47-Workout 3-Strength (17:02)
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Week 48- Workout 1- Mobility (29:51)
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Week 48- Workout 2- Activation (27:07)
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Week 48- Workout 3- Strength/Power/Performance focus (28:24)
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Week 49- Bloopers! (0:13)
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Week 49- A link to all the Baseline measure we have done in the course if you want to Re-assess how far you have come? Celebrating improvement is important!
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Week 49- Workout 1- Mobility (primal) (24:12)
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Week 49- Workout 2- Activation (17:55)
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Week 49- Workout 3- Strength/ Power/ Performance focus (29:11)
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Week 50- Workout 1- Mobility (21:54)
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Week 50- Workout 2-Activation (18:37)
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Week 50- Workout 3- Strength/Power/Performance focus (29:47)
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Week 51-Workout 1-Mobility (22:49)
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Week 51-Workout 2- Kinetic Chain Activation (28:07)
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Week 51- Workout 3- Performance Plyometrics (27:28)
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Week 52- Workout 1- Mobility (30:55)
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Week 52-Workout 2- Kinetic Chain Activation with a guest! (25:09)
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Week 52- Workout 3- Strength/Power/Performance focus (23:40)
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Week 1-Workout 1-Mobility (23:10)
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Week 1-Workout 2-Activation (27:45)
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Week 1-Workout 3- Strength (29:57)
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Week 2-Workout 1- Mobility (18:56)
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Week 2-Workout 2- Activation (31:44)
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Week 2-Workout 3- Strength (21:19)
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Week 3- Workout 1-Mobility (23:22)
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Week 3-Workout 2- Activation (23:45)
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Week 3- Workout 3- Strength (24:04)
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Week 4- Workout 1- Mobility (20:41)
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Week 4- Workout 2- Activation (30:14)
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Week 4- Workout 3- Strength (22:11)
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Week 5- Workout 1- Mobility (26:46)
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Week 5- Workout 2-Activation (21:29)
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Week 5- Workout 3- Strength (22:13)
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Week 6- Workout 1- Mobility (18:06)
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Week 6- Workout 2- Activation (24:12)
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Week 6-Workout 3-Strength (31:58)
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Week 7-Workout 1- Hurdle Mobility (23:26)
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Week 7-Workout 2- Activation- How do we change how we habitually move? (28:49)
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Week 7- Workout 3- Strength with Mali (21:00)
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Week 8- Workout 1- Mobility with Mali (25:58)
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Week 8- Workout 2-Activation with Mali (20:40)
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Week 8-Workout 3- Strength with Mali (17:24)
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Week 9-Workout 1-Mobility with Mali (14:30)
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Week 9-Workout 2-Activation (20:32)
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Week 9-Workout 3-Strength (22:52)
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Week 10- Workout 1-Mobility (19:49)
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Week 10-Workout 2-Activation (26:14)
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Week 10-Workout 3-Strength (21:30)
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Week 11-Workout 1- Mobility (21:56)
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Week 11- Workout 2- Activation (24:10)
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Week 11- Workout 3- Strength (22:31)
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Week 12- Workout 1- Mobility (22:31)
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Week 12- Workout 2- Activation (23:47)
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Week 13-Workout 1- Mobility (19:49)
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Week 13-Workout 2-Activation (24:11)
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Week 13-Workout 3-Strength (23:27)
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Week 14-Workout 1- Mobility (21:53)
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Week 14- Workout 2- Activation (22:03)
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Week 14-Workout 3- Strength (20:17)
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Week 15- Workout 1- Mobility (21:41)
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Week 15- Workout 2- Activation with TRX (19:51)
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Week 15- Workout 3- Strength (24:49)
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Week 16-Workout 1-Mobility (22:31)
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Week 16-Workout 2- Activation with TRX (21:39)
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Week 16-Workout 3-Strength (16:43)
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Week 17-Workout 1- Mobility- Foam roller and spikey ball routine (31:11)
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Week 17-Workout 2- Activation with TRX (22:34)
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Week 17-Workout 3-Strength-Perfecting the Clean and Jerk Olympic lift (24:36)
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Week 18- Workout 1- Mobility (21:12)
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Week 18- Workout 2- Activation- Kinetic Link Functional Training (20:14)
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Week 18-Workout 3-Strength- Heavy Slow Resistance and bunny hops (18:04)
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Week 19- Workout 1- Mobility (20:32)
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Week 19- Workout 2- Activation-Functional Training (16:27)
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Week 19-Workout 3- Strength-Back to basics (20:21)
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Week 20-Workout 1- Efficient whole body Mobility (21:38)
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Week 20-Workout 2- Activation- Functional Training (16:18)
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Week 20-Workout 3- Strength-Back to basics (25:56)
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Week 21-Workout 1-Efficient whole body mobility routine, no equipment needed. (22:43)
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Week 21- Workout 2- Activation-Functional Training (20:24)
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Week 21-Workout 3-Strength-Back to basics (28:03)
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Week 22-Workout 1-Quick Mobility routine, no equipment. (24:30)
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Week 22-Workout 2-Activation (with a big focus single leg stability) (25:13)
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Week 22- Workout 3- Heavy strength, plyo and drills (24:01)
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Week 23- Workout 1- Mobility- Foot focus (34:21)
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Week 23-Workout 2-Activation (with a big focus on single leg stability ) (24:12)
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Week 23-Workout 3- Strength routine (key running strength, some power and easy plyo) (24:50)
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Week 24- Workout 1- Primal Mobility (25:24)
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Week 24- Workout 2- Activation (27:50)
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Week 24-Workout 3- Strength (TRX hip strength endurance, easy plyo) (24:44)
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Week 25-Workout 1-Primal Mobility (22:35)
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Week 25-Workout 2- Activation and running drills fusion: Let's always keep working on our running mechanics (26:27)
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Week 25- Workout 3- General Strength Circuit Training (22:16)
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Week 26- Workout 1- Pre-run Mobility Routine (15:50)
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Week 26-Workout 2-Activation (28:02)
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Week 26-Workout 3-Strength Barbell Routine (15:56)
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Week 27- Workout 1-Pre- Run Mobility (21:19)
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Week 27-Workout 2- Powerband Activation (27:13)
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Week 27-Workout 3- Strength (27:07)
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Week 28- Workout 1- Pre-run Mobility Drills (16:07)
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Week 28-Workout 2- Pre-run Activation Drills (19:11)
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Week 28-Workout 3- Working on the resilience, strength and speed of our running spring (22:32)
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Week 29- Workout 1- Running Specific Mobility (28:06)
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Week 29-Workout 2- Great Activation routine with TRX!!!! (29:49)
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Week 29-Workout 3- Working on the resilience, strength and speed of our running spring (23:18)
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Week 30- Workout 1- Snappy, 17min, no equipment, Mobility (16:57)
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Week 30- Workout 2- Activation with TRX and a metronome (20:15)
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Week 31- Workout 1- Activation- Beach and Hill running drills (25:52)
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Week 31- Workout 2- Running specific mobility (20:38)
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Week 31-Workout 3- Isometric running strength across joints (23:14)
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Week 32- Workout 1- Grass Barefoot Drill Activation pre run (1-2 times per week) (33:23)
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Week 32-Workout 2- Hurdle routine- hip mobility, control, strength and single leg balance (14:51)
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Week 32- Workout 3- Aqua bag strength routine (great for whole body synergy) (26:48)
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Week 33- Workout 1- Barefoot balance on beam (great for foot conditioning) (17:45)
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Week 33- Workout 2- Strength Routine on a stair case (plyometrics) (13:33)
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Week 34- Workout 1- Activation through Speed Drills
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Week 34- Workout 2- Running Specific Isometric training- Quick strengthening effect, minimal soreness, can do before run workouts!!! Inspired by Alex Natera. (21:21)
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Week 35- Workout 1- Activation re-set through crawling, reaching and exploring movement on the ground...literally getting back to our roots (30:09)
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Week 36- Workout 1- A 'running arm' drill that can help get your running technique to 'flow'! (11:45)
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Week 37- Workout 1- Activation- Rafe Kelley Inspired- Parkour whole body activation circuit (19:32)
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Week 38- Workout 2- Strength based Lunge holds fused with body awareness (23:25)
