Runner's Pain To Performance Blueprint

The Runner's Pain To Performance Blueprint is a 3-month program to help runners who are suffering in pain and therefore unable to fully train. The program has 5 phases, including mobility, strength, coordination and plyometric work.

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Program Phases

5 phases dedicated to getting you from pain to performance

1. (START HERE) How the program works
2. A few important things to never forget
3. My influences as a coach & practitioner
4. Phase 1 Overview & Prescription
5. Phase 2 Overview & Prescription
6. Phase 3 Overview & Prescription
7. Phase 4 Overview & Prescription
8. Phase 5 Overview & Prescription
9. Should you train with pain?
1. M -1A) 2-Way Pelvis Mobility
2. M - 1B) Hooklying IR breathing
3. M - 2A) OKC Tibial Rotations
4. M - 2B) Foot Pronation
5. S - 1) Single Leg Stand w/ Mid-Foot Press
6. S - 2) Bilateral Long Lever Hamstring Bridge Isometric
1. M - 1A) Hooklying IR Breathing
2. M - 1B) Side Lying Scissor Stretch
3. M - 2A) OKC Tibial Rotations
4. M - 2B) Foot Pronation
5. S - 1) Single Leg Stand w/ Mid-Foot Press
6. S -2) Bilateral Long Lever Hamstring Bridge Isometric - 45/60/75 deg
1. M - 1) 90/90 Hip Lift
2. M - 2A) 2-Way Pelvis Mobility
3. M - 2B) Seated Heel Slides w/ Tibial IR
4. M - 2C) Foot Pronation
5. S - 1) Elevated Hamstring Bridge Breathing with IR
6. S - 2) 90/90 SL Hamstring Bridge Iso. with Leg Raise
7. S - 3) Kickstand Hip Hinge
8. S - 4) FFE Split Squat
1. M - 1A) Child’s Pose Rockback + Forward
2. M - 1B) 2-Way Pelvis Mobility
3. M - 1C) OKC Tibial Rotations
4. M - 1D) Foot Pronation
1. M - 1) 90/90 Hip Lift
2. M - 2A) Side Lying Scissor Stretch
3. M - 2B) Seated Heel Slides w/ Tibial IR
4. M - 2C) Foot Pronation
5. S - 1) Elevated Hamstring Bridge Breathing with IR
6. S - 2) Wall Side Leaning Hip Lock Iso.
7. S - 3) Kickstand Hip Hinge
8. S - 4) Slouch Split Squat
9. S - 4) Slouch Toe Touch (if knee pain)
1. M - 1A) SL 90/90 Cross Reach
2. M - 1B) Foot Pronation/Supination Arm Reaches
3. M - 1C) Windmill Side Shift
4. S - 1) Wall Hip Lock Reps + Iso. Hold
5. S - 2) Kickstand Hip Hinge w/ Floating Heel
6. S - 3) SL Long Lever Hamstring Bridge Isometric - 45/60/75 deg
7. S - 4A) DB Goblet FFE Split Squat
8. S - 4B) Pogos - 3 Variations
1. M - 1A) Supine Iron Cross w/ Breathing
2. M - 1B) 90/90 Hip Flip w/ Breathing
3. M - 1C) OKC Tibial Rotations
1. M - 1A) SL 90/90 Cross Reach
2. M - 1B) Foot Pronation/Supination Arm Reaches
3. M - 1C) Windmill Side Shift
4. S - 1) Wall Side Leaning Hip Lock Reps
5. S - 2) Kickstand Hip Hinge w/ Floating Heel
6. S - 3) SL Hamstring Bridge Heel Raise
7. S - 4A) Short Stance Floating Heel Split Squat
8. S - 4B) Heiden Hops
1. M - 1A) 90/90 Hip Flip w/ IR + ER
2. M - 1B) Jonny’s Greatest Stretch
3. M - 1C) Lunge + Rotate
4. S - 1) Alt. Lunge Plyos
5. S- 2) Side-To-Side Hops
6. S - 3) Long Lever Hamstring Bridge Iso. w/ Quick Knee Drive
7. S - 4) Step To Hip Lock + Hold
8. S - 5) Pause Bulgarian Split Squat
1. M - 1A) Supine Iron Cross w/ Breathing
2. M - 1B) Backstep Cross Reach
3. M - 1C) Squat Rotations with IR
4. M - 1D) Standing Upper Body Rotations
1. M - 1A) 90/90 Hip Flip w/ IR + ER
2. M - 1B) Jonny’s Greatest Stretch
3. M - 1C) Lunge + Rotate
4. S - 1) DB Kickstand Hinge
5. S - 2) Heiden Hops
6. S - 3) Forward-Forward-Upwards Hops
7. S - 4) DB Short Stance Floating Heel Split Squat
8. S - 5) Wall Hip Lock Iso. Hold
1. M - 1A) KB Arm Bar
2. M - 1B) Jonny’s Greatest Stretch
3. M - 1C) Cossack Squat
4. M - 1D) Lunge + Rotate
5. S - 1) Pogo Circuit - 5 Variations
6. S - 2) Lunge Plyos
7. S - 3) Max Effort Alternating Hops
8. S - 4) Wall Hip Lock Iso. with Arm Reaches
9. S - 5) DB 3-Variation Bulgarian Split Squat
1. M - 1A) Backstep Cross Reach
2. M - 1B) Heels Elevated Goblet Squat w/ Breathing In Hole
3. M - 1C) 90/90 Hip Flip - Choose Variation
1. M - 1A) KB Arm Bar
2. M - 1B) Jonny’s Greatest Stretch
3. M - 1C) Cossack Squat
4. M - 1D) Lunge + Rotate
5. S - 1) Pogo Circuit - 5 Variations
6. S - 2) Max Effort Repeated Hops
7. S - 3) Yielding Squat Plyos
8. S - 4) Long Lever Hamstring Bridge Iso. w/ Quick Knee Drive
9. S - 5) Step Up To Hip Lock w/ Weight

Program overview

14 weeks of specific exercises & sessions
Tailored specifically for runners
Based on 100's of successful client cases

You are designed to run, but not in pain

Improve your strength, mobility & coordination today!

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Runner's Pain To Performance Blueprint

Program Phases

INTRO & PHASE OVERVIEWS - PLEASE GO THROUGH THIS :)

Phase 1 / Session 1

Phase 1 / Session 2

Phase 2 / Session 1

Phase 2 / Session 2 (Recovery)

Phase 2 / Session 3

Phase 3 / Session 1

Phase 3 / Session 2 (Recovery)

Phase 3 / Session 3

Phase 4 / Session 1

Phase 4 / Session 2 (Recovery)

Phase 4 / Session 3

Phase 5 / Session 1

Phase 5 / Session 2 (Recovery)

Phase 5 / Session 3

Program overview

You are designed to run, but not in pain