Level 2
Optional Runner Resiliency
Progress each category independently. You do not need to move every exercise to Level 2 at the same time.
Optional ModuleLevel 2
Single-Leg Control — Option A
Single-Leg Stability: Around the World
Single-Leg Stability: Around the World
Adds an external load moving around the body while maintaining single-leg control.
Starting Dose20–60 sec per direction, 2–3 sets
How to ProgressIncrease load or surface difficulty gradually.
Single-Leg Control — Option B
Ankle Clock Exercise
Ankle Clock Exercise
Adds multidirectional reaching and dynamic single-leg control.
Starting Dose2–3 rounds of controlled clock patterns
How to ProgressIncrease reach distance while keeping the foot and knee controlled.
Lateral Hip Strength
Modified Side Plank With Hip Abduction
Modified Side Plank With Hip Abduction
Combines lateral trunk endurance with a larger glute med and pelvic-control demand.
Starting Dose2–4 sets of 6–12 controlled raises per side
How to ProgressIncrease time or reps before progressing to harder variations.
Posterior Chain
Single-Leg Glute Bridge With Foam Roller
Single-Leg Glute Bridge With Foam Roller
Adds instability and a larger hamstring and pelvic-control demand.
Starting Dose2–4 sets of 6–10 reps per side
How to ProgressUse short holds or small roller motion only after basic control is solid.