Training Videos

Prevent injuries during your training. Follow our strength training program below.

Body

Playlist: Strength Training Workout 1

Warm up

  • Calf foam roll
  • IT band foam roll
  • Quad foam roll
  • Calf stretches
  • Hip flexor stretches
  • Hamstring / Adductor stretch

 

Circuit 1: Complete the following circuit 2 times.

  • Lateral lunge with balance (10 each side)
  • Single leg chair squat (10 each side)
  • Front plank (30 seconds)
  • Side plank (30 seconds each side)

 

Circuit 2: Complete the following circuit 3 times.

  • Calf raises (15 each side)
  • Reverse lunge with balance (15 each side)
  • Toe touches (10 each side)
  • Bridge (10 each side)
  • Ice skaters (10 each side)
  • Lunge Jumps (10 each side)

 

Body

Playlist: Strength Training Workout 2

Warm up

  • Calf foam roll
  • IT band foam roll
  • Quad foam roll
  • Calf stretches
  • Hip flexor stretches
  • Hamstring / Adductor stretch

Circuit 3:
Complete the following circuit 2 times.

  • Pigeon hip extension (10 each side)
  • Donkey Kicks (10 each side)
  • Fire hydrants (10 each side)
  • Bridge (10 each side)

Circuit 4:
Complete the following circuit 3 times.

  • Front plank (30 seconds)
  • Hip adduction
  • Bridge (10 each side)
  • Bulgarian lunge with twist (10 each side)
  • Toe touches (10 each side)
  • Box Jumps (10 reps)

Weekly Leaderboard - Mileage

Updates on this week's mileage for the 2024 Shirley Ryan AbilityLab marathon team.

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Updates on this week's pace for the 2024 Shirley Ryan AbilityLab marathon team.

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