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Strength for Runners
Strength training is a crucial component of a well-rounded running program. It helps improve running efficiency, reduce injury risk, and build the power needed for speed and endurance. This 4-week str... Read More
Movement & Mindset
Become physically & mentally stronger
Amber Edwards
MS, OTRL, RKC
Movement & Mindset, Amber Edwards
Strength for Runners
4 Week Program
3 Days / Week
Sample Day
Here's a sneak peek from the Day One day
Day One
Movement Prep
1
ASLR
1 Set - 1) 10 each side 1
2
Scorpion
1 Set - 1) 10 each side
3
Side Plank Rotation
1 Set - 1) 10 each side
4
SL Glute Bridge
1 Set - 1) 10 each side
5
Split Squat Iso
1 Set - 1) :30 each side
6
Side SL Calf Raises
1 Set - 1) :45 each side
CNS Prep
1
Circuit 2 rounds
SL Pogos
2 Rounds - 1) :30 each side 2) :30 each side
2
Vertical Jumps
2 Rounds - 1) 5 Reps2) 5 Reps
Block 1
1
Circuit 3 rounds
Sumo Dual KB Deadlift
3 Rounds - 1) 8 Reps2) 8 Reps3) 8 Reps
2
Dead Clean To Strict Press
3 Rounds - 1) 8 Reps2) 8 Reps3) 8 Reps
3
Alternating Gorilla Row
3 Rounds - 1) 6 each side 2) 6 each side 3) 6 each side
Block 2
1
Circuit 3 rounds
Push Ups
3 Rounds - 1) 8 Reps2) 8 Reps3) 8 Reps
2
Dual DB/KB Walking Lunges
3 Rounds - 1) 10 each side 2) 10 each side 3) 10 each side
Core
1
Circuit 3 rounds
Bodysaw Planks
3 Rounds - 1) 10 Reps2) 10 Reps3) 10 Reps
2
Tall Plank Alt Toe Taps
3 Rounds - 1) 10 each side 2) 10 each side 3) 10 each side
Meet Your Coaches
Movement & Mindset
Become physically & mentally stronger
We are client-centric trainers. We know our clients are whole people and our training reflects this. We create strong bonds with our clients and let them know that is a safe space for them to take an hour to focus on themselves. We believe in functional fitness to help you work towards your goals, while feeling your strongest in your daily life.
We offer 1:1 training, Small Group Training, and various group classes.
@movement.and.mindset
Amber Edwards
MS, OTRL, RKC
NYC | Occupational Therapist | Track and Field Coach | RKC Instructor | DSP Coach
My goal is to educate and train clients to feel and move like an athlete regardless of age and ability.
Check out my IG @thick.amb.fit for fitness inspiration & updates on programs and 'Bells and Plyo' Classes
Who's This For
Runners who are ready to take their training to the next level!
Equipment
Required
Kettlebells
Suggested
Dumbbells
Features
Chat Your Coach
Track Exercise Progress
Web + Mobile Apps
Leave Notes
Integrate Wearables
Get Expert Coaching