Quick strength circuit for runners

Short on time, or want to add some new exercises into your routine? Here is a short circuit that can help to strengthen some of the more common underactive muscles for runners (and most of the general population).

Major muscles this workout targets:

  • Mid/Lower traps: to help maintain a neutral thoracic spine
  • Glute medius, glute max hamstrings, hip abductors
  • Core/spinal stabilizers (transverse abdominis, multifidi, diaphragm, etc.)

Equipment required:

  • Foam roller
  • Flat band
  • Slider/paper plate/towel etc.
  • Resistance band/cable or band that you can anchor to something sturdy

1. Scapular depression with foam roller

Rep count: 12-15


  • Lie face down with your arms straight above your head (wider than shoulder width).
  • Place your forearms on the foam roller, palms facing the floor.
  • Keeping your hips, spine and neck in a neutral alignment slightly push down into the roller and pull the roller toward you by pulling your shoulder blades down and together. Hold for 2 seconds.
  • Extend your arms back to the starting position without shrugging your shoulders.

*Make sure to stay as neutral through the spine as possible. Hips and neck should not be moving!

2. Slider Half Moon w/ Externally Rotated Shoulder Hold

Rep count: 10 to 12 (1 rep= back to front)



  • Come down into a half squat position with one foot planted on the ground the other on a slider.
  • Grab a band slightly narrower than shoulder width. From here you will bring your shoulders down and slightly rotate your shoulders outward. (There should be a constant pull on the band, you will feel this in between your shoulder blades/upperback.)
  • Bring your leg in front of you with just the ball of your foot/toes.
  • Pushing your toes into the ground move your leg into a wide half circle position, aiming to get the movement leg behind the other or even further. Maintain a half squat position with the supporting leg through the entire movement.
  • Push your toes into the ground and bring back to the starting position.

*Maintain a constant tension on the band if possible. If you cannot then try to keep constant tension for a whole rep, slightly relax your shoulders then go right back into it.

**Do not go lower than a half squat, you want to maintain this position so there is constant tension on your glutes. Any lower and your glutes will be in a stretched out position.

***Try to get your moving leg diagonally behind the supporting leg. This will allow for the hip joint to move in a large range of motion and can lead to improved flexibility and decrease injury as it moves through this pattern.

3. Kneeling Pavlov press

Rep count: 15-20 per side




  • Start by grabbing the handle on your resistance band/cable with both hands, and position yourself so there is a challenging amount of tension. Place one knee on the ground (the one that is closer to the band) and bend your other leg so that your hip and knee make a 90 degree angle and your foot is flat on the ground.
  • Keep your core braced and push your heel from your supporting leg into the ground (you should be able to feel this in your glute, keep your heel pressed the entire time).
  • Bring the handle in front of your body, holding it with both hands, so that the band is parallel to your torso.
  • From here you are going to push the band out, and then pull it back in.

*Make sure not to rotate your core, the band will try to pull you into a rotation. Make sure that you keep your core strong. Move closer to the band if you feel like you can’t maintain this position, or lower the level of resistance.


Hope you enjoyed this workout!

If you have any questions or need modifications shoot me an email at erin@blitzconditioning.com and I would be happy to help!

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