Level 1
Optional Runner Resiliency
Start here if you want the optional runner-focused add-on. Perform one exercise from each category.
Optional ModuleLevel 1Not Required for PF Progression
Runner Resiliency
Stability Pad Exercises for Ankle Balance
Stability Pad Exercises for Ankle Balance
Basic single-leg balance and ankle control with low impact.
Starting Dose2–4 rounds of 20–45 sec per side
How to ProgressProgress only when controlled and well tolerated.
Runner Resiliency
Side-Lying Hip Abduction
Side-Lying Hip Abduction
Low-foot-load lateral hip strengthening that lets you focus on controlled hip abduction.
Starting Dose2–4 sets of 10–20 reps per side
How to ProgressProgress only when controlled and well tolerated.
Runner Resiliency
Single-Leg Glute Bridge
Single-Leg Glute Bridge
Basic unilateral glute and hamstring strength with minimal plantar load.
Starting Dose2–4 sets of 6–12 reps per side
How to ProgressProgress only when controlled and well tolerated.