exercise outline


'Project' Exercise Group - slow accumulation of time


Base Positions - start here, warm-up with an easy set or two. Next round or two add variations that are more difficult.

Progressions - work hard on these. Make each round a little more difficult. (slower speed or more difficult position).

intra-run exercise - accumulate time

Sequence - Level 1 

This sequence is under 10 minutes.

6 reps on every exercise -

(3 per side or 6 total. Adjust as necessary).

6 exercises on the feet -

(single leg, lunge, stand, repeat).

6 exercises from a base plank. 

Can be used as; 

- a warm-up 

- intermittently throughout the day to move, or

- completed as multiple sets for a workout.

exercise breakdown

(quick reference)


Single Leg -

Opposing knee press

Hand presses into opposite knee. A solid press (as if trying to push something away from you) to 'lock-off' a body position.

Stay in position until you can fully press without any instability.

Hinge with press and then stand with press.


Lunge -

Opposing knee press

Hold a lunge position that is comfortable where fingertips can touch underneath thigh. From here, arms will reach away from each other as far as they can go while maintaining this position.

Work towards being able to complete this on toes the whole time and add depth as you progress.


standing -

Toe touch to heel look

Forward roll to touch toes and then reversing back up to standing and look behind you at your heels (look to one side per toe touch). Keep length throughout torso for this one. Can also be progressed to remain in a calf raise the whole time.


single leg -

Knee lift to extend to hover

Keep a single leg stance the whole time. Knee will raise up and then extend and then return to a hover just above the ground.


Lunge -

Hand touch to calf touch

Find a comfortable lunge position where pelvis is secure and raise the arm of the forward leg out in front of you. Maintain pelvis position and rotate upper body to touch your calf and then that same hand will reach all the way back across and touch the opposite hand. Make sure the forward arm, does not shift as you rotate, it should stay aligned to the outside of the leg. Can be progressed to remain on toes the whole time.


Standing -

heel raise with arm reach

Maintain a heel raise the whole time. One arm will reach up toward the sky as far as it can stretch and the opposite arm will reach down toward the floor as far as it can. Alternate sides. It should feel like a little bit of a 'side bend'.


Plank - (straight arm)

"cat-cow" flexed spine to extended

Scapular focus - keep them connected to your core and as the point you keep 'loaded' and moving from.  This will be a transition between 'child's pose' and  'cobra'.


Plank - (straight arm)

Floor Peel into plank base

From the ground, 'peel' off keeping most of your body in contact as long as possible to reduce the pressing effort in the arms. Toward the end of the range, pushing the shoulder blades away from each other should pull your hips un into the base plank position. Then reverse the sequence (hips go to floor first). This is more core ding the work and minimal arms.


Plank -  (Bent arm)

base plank to heel look

This is a bent arm plank for the arms but hips remain resting on the ground throughout. Keep arms pressing away from the ground the whole time. There will be a weight-shift to one arm to rotate and look behind at your heels. The opposite arm will pop up onto hand to 'help support'. (One arm will push the other will pull). Reverse to the other side.

Plank - (bent arm)

Forward and up reach


Same base position as above. Keep pressing away from the ground and shift weight to allow one arm to reach as far up and forward as possible. 


Plank - (straight Arm)

Forward Lean

From a quadruped position (all 4's), hands will pull you forward into a plank base 'lean'. All shoulder-blades for loading.


Plank - (straight arm)

Full Push-up with hand lift

Normal push-up here, adjust difficulty level as needed.

exercise detail

Additions From last session

Quad to Plank (4-3-4)


4-point, shift weight to 3-point to free up one leg and extend it to establish a full body plank and then match feet and reverse. Make sure to alternate leading leg. Keep Shoulder-blades 'stretched' apart from each other, load them as a structure and keep them connected to your 'core posture'.

(Video 2 is to increase the difficulty).

sitting to lying segmentation


Use hands on knees to 'close' off a space and then create as much length through the torso as you can to push yourself down into the floor inch by inch. Keep arms stretched as far as possible and tuck pelvis first. (Think about avoiding a punch to the gut). Keep these pretty slow to keep the difficulty level higher.

Push-Up (plank) Progression

Maintain that base plank position/feeling. These are ways to challenge your understanding and ability. This whole video sequence is a broad look at what the progression will look like, ending with the full version just to show the importance of that base plank and that it will not change throughout these.

(Each video has it's own description if you need- just click on it to pop up).


original exercises

Foot Tripod (transverse Arch)


This you can play around with in any position- sitting, kneeling, standing. The objective is to create a bridge of support under the foot for the ankle to sit on 'top' of. Dispersing 'load' between the three points should create a more stable feeling 'base' to stand and move on. (Transverse arch runs width wise across the 'ball' of the foot).

*The hand also works in this way.

Single leg iso


Single leg stance that we want to eventually be as comfortable as a normal stance. This should be an active position meaning you should be producing force down into the ground as opposed to balancing on top of it. For now the 'free foot' can hang anywhere that you like. 

*Ribs need to be able to move- bracing like in a 'crunch' should be avoided. Relax everything as much as possible

Lunge/split stance iso


Lower into a split stance/lunge. Each leg should provide support to the pelvis. The deeper down you go, the more difficult to hold.

*Ribs need to be able to move- bracing like in a 'crunch' should be avoided. Relax everything as much as possible



'Active Hang' - Connecting hands to 'armpits' with the most minimal amount of 'effort'. There is just a slight downward pull to do this, as opposed to hanging completely relaxed.



Quadruped position (all four's). From this position ribs and pelvis flex up together and they extend down together- any contrast between them will make moving or loading difficult. The key here is getting them to move 'together'. In this scenario I like to imagine the spine as a piece of bamboo- when holding it with a hand on each end, the bamboo will naturally flex upward or downward depending on the direction of force that you apply. If you hold only one end and try to move it, it will create a 'wave' that works sequentially down to the other end and back. Same goes for when the center is held, both ends will still move in unison, opposing the application of force. It will only 'break' when the force applied from opposing ends creates a single point of fixation.

Strength is in lengthNo matter which direction the bamboo moves, it's length remains the same, as should your spine.



Back position- priority is to make sure ribs and pelvis are facing each other, (if each were a cup they would align). The 'bracing' is internal, as opposed to 'crunching or squeezing' with the outermost abs. Internal bracing means managing internal pressure appropriately, a check would be in how well can you breathe while maintaining your position. Proper breathing will allow that 'work load' or force to be dispersed throughout the entire body instead of just concentrating in one spot. Another check- if everything is well between ribs and pelvis, the limbs should feel free to move easily, because their 'base' or attachment points are secure and stable. 

plank Base


The shortening of this plank to the knees will allow better focus on the ribs and pelvis that we are seeking. This is a nice combination of the dead-bug and the cat-cow as all of it applies together here. Strength should be pliable to allow easy movement and transitions- 'bend or break' rings very true. The plank is about gaining control of these aspects- knowing what to use and when and how all of that feels. Being able to move 'by feel' is a great advantage (such as in running and climbing).

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