Embedded Files
developed by Jay Johnson and Dr. Richard Hansen to help decrease risk of injury.
Phase 1 Easy
Phase 1 Easy
following your easy runs/recovery days
Front Plank
Side Plank (front)
Side Plank (back)
Double Hip Bridge
Clams
Reverse Clams
Reverse Air Clams
Lateral Leg Raise (toe in, to neutral, toe out)
Donkey Kicks
Donkey Whips
Fire Hydrants
Knee Circles Forward
Knee Circles Backward
Cat Cow
SAM Phase 1 - Easy.pdfPhase 1 Hard
Phase 1 Hard
following challenging workouts & long runs
Front Plank
Side Plank (front)
Side Plank (back)
Supine Plank
Split Squat
Side Walk Squat (great with theraband)
Good Morning
Bird Dog
Clams
Reverse Clams
Reverse Air Clams
Lateral Leg Raise (to in, to neutral, toe out)
Donkey Kicks
Donkey Whips
Fire Hydrants
Knee Circles Forward
Knee Circles Backward
Cat Cow
SAM Phase 1 - Hard.pdfGeneral Strength Phase 2 Hard
General Strength Phase 2 Hard
once you feel like you’ve mastered Phase 1
Skipping (forward) x 30m
Skipping (side to side) x 30m
Lateral Shuffle
Forward Walking Lunge
Wide Outs
Mountain Climbers
Lateral Lunge
Wave Lunges
Front Plank
Side Plank (front)
Side Plank (back)
Supine Plank
V-Sit
Superman
V-Sit
Split Squat
Side-Walk Squat
Good Morning
Bird Dog
Clams
Reverse Clams
Reverse Air Clams
Lateral Leg Raise (to in, to neutral, toe out)
Donkey Kicks
Donkey Whips
Fire Hydrants
Knee Circles Forward
Knee Circles Backward
Lower Body Crawl
Iron Cross
Australian Crawl
Iron Cross
Groiners
Cat Cow
SAM Phase 2 - Hard.pdfGeneral Strength Phase 2 Easy
General Strength Phase 2 Easy
once you feel like you’ve mastered Phase 1
Front Plank
Side Plank (front)
Side Plank (back)
Supine Plank
Single Leg Bridge
Clams
Reverse Clams
Reverse Air Clams
Lateral Leg Raise (to in, to neutral, toe out)
Donkey Kicks
Donkey Whips
Fire Hydrants
Knee Circles Forward
Knee Circles Backward
Lower Body Crawl
Iron Cross
Australian Crawl
Iron Cross
Groiners
Cat Cow
SAM Phase 2 - Easy.pdfPage updated
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