Run Easy · Move Clean · Keep It Simple
Compliance Model · Joint-Safe · Aerobic Base
Program
Runner First
Hybrid
Strength
Progression
Sections
Injury
Sciatica mode active. All runs removed. Begin sessions directly with
strength. Piriformis and hip external rotator work added to Mon and
Fri. Monitor hollow hold for symptom reproduction — drop if needed and
substitute dead bug.
Apply daily
Run first. Strength next. No form breaks.
Strength first. No running until cleared. No form
breaks.
Execution Order
Run first
Walk 2–3 min
Start strength ~5 min post-run
Begin sessions directly with strength — no run, no walk
Warm-up sets: 1 set at ~50% effort before each compound
movement — not counted toward working sets
Order Strength → Core
No added sets
No added exercises
Intensity
Stop with 2–3 reps in reserve
No grinding reps
No form breakdown
Running
Keep runs conversational
No mileage and leverage increases in the same week
If HR at a fixed pace rises more than 5% over 2
consecutive weeks on the same route and conditions, reduce
strength intensity for 1 week
Sciatica Protocol
No running until pain-free walking at normal pace for 48
hrs minimum
If hollow hold reproduces sciatic symptoms — drop and
substitute dead bug 2 sets, 8–10 reps per side
Piriformis and hip external rotator work added to Mon and
Fri
Joints
If irritation appears, reduce leverage 1 step for 7 days
Maintain frequency
Pull · Push Balance
If horizontal push sets exceed horizontal pull sets in any
week, cut 1 push set — not 1 pull set
Non-Negotiables
No failure training
No ego progression
Earn progression — both sets at top rep range, clean
form, 2 consecutive weeks. See Progression for full
criteria
Tempo = eccentric / pause / concentric / pause —
expressed in seconds per phase
Every 6 weeks: planned deload — drop total reps ~20%
for 1 week. See Progression for criteria
Saturday: protect the long run — skip strength if legs
are heavy
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Morning · decompress and activate
Do before any training or prolonged sitting.
Supine knee-to-chest · 30 sec each sideReleases lumbar and SI joint compression from sleep position
Supine figure-4 stretch · 45 to 60 sec each sidePiriformis and hip external rotators
Cat-cow · 10 slow cyclesTempo 3 sec into flexion, 3 sec into extension Lumbar mobility restoration, not stretching. Full range, no forcing
Bird dog · 2 × 8 to 10 per sideTempo 2 sec extend, 2 sec hold at parallel, 2 sec return Activates deep lumbar stabilizers without loading the nerve
Dead bug · 2 × 8 to 10 per sideTempo 2 sec extend, 2 sec hold, 2 sec return Same principle as bird dog but supine. The most important exercises on this list
Rest + Mobility
Downward Dog · 45 sec
Resting Squat · 45 sec
Crab Position · 30–45 sec
Lunge · 30 sec each side
Hang (passive OK) · 20–30 sec
Rest between positions · 20–30 sec
― Sciatica additions ―
Pigeon pose · 60 sec each side
Supine figure-4 stretch · 60 sec each side
Side-lying hip external rotation · 2 × 15 each side
3 to 4 mi run · comfortable pace
Strength only · no run
Strength
Incline push-up (hands elevated) · 2 × 8–12
Tempo 2 sec down, 1 sec hold, 2 sec up
rest 60 sec
Bodyweight squat · 2 × 12–15
Tempo 3 sec down, 1 sec hold, 2 sec up
rest 60 sec
Inverted row (knees bent) · 2 × 6–10
Tempo 2 sec down, 1 sec hold, 3 sec up
rest 90 sec
Optional easy 5K or rest
Optional light strength or rest · no run
Strength
Knee push-up or incline push-up · 2 × 8–12
Tempo 2 sec down, 1 sec hold, 2 sec up
rest 60 sec
Split squat · 2 × 8 per leg
Tempo 3 sec down, 1 sec hold, 2 sec up
rest 60 sec
Band row or towel row · 2 × 10–12
Tempo 2 sec down, 1 sec hold, 3 sec up
rest 60–90 sec
Core
Glute bridge hold · 2 × 30 sec
Rest 45 sec
Side plank - 1 set, 30 sec each side
3 to 4 mi run · moderate
Strength only · no run
Strength
Push-up (floor if capable) · 2 × 8–12
Tempo 2 sec down, 1 sec hold, 2 sec up
rest 60 sec
Wall sit · 2 × 45 sec
Rest 60 sec
Dead hang + scapular pull-up · 2 × 8–10
Hang passively, then depress and retract scapulae to
lift body 2–3 cm — hold 2 sec, release. No elbow
bend.
rest 90 sec
Rest + Mobility
Downward Dog · 45 sec
Resting Squat · 45 sec
Crab Position · 30–45 sec
Lunge · 30 sec each side
Hang (passive OK) · 20–30 sec
Rest between positions · 20–30 sec
― Sciatica additions ―
Pigeon pose · 60 sec each side
Supine figure-4 stretch · 60 sec each side
Side-lying hip external rotation · 2 × 15 each side
Long run - 4 to 6 mi easy
Light strength only · no run
Optional light strength (only if fresh)
Light strength (only if fresh)
Bodyweight squat · 2 × 15
Incline push-up · 2 × 10
No tempo requirement
Rest 60 sec
Easy 3 mi or full rest
Full rest
Evening · release and extend
Do after the day's training or sitting load.
Pigeon pose · 60 to 90 sec each sideOr supine figure-4 if pigeon is too aggressive. Felt in the glute, not lower back or down the leg
Prone press-up (McKenzie extension) · 2 × 8 to 10Tempo 1 sec up, 10 sec hold at top, 2 sec down Press upper body up; pelvis stays on floor. Skip if it increases leg pain
Glute bridge · 2 × 15Tempo 1 sec up, 2 sec hold at top, 2 sec down Rhythmic contraction, not a sustained hold. Glute medius and posterior chain
Side-lying clamshell · 2 × 15 each sideTempo 2 sec up, 1 sec hold, 2 sec down Band optional. Hip external rotation strength. Addresses piriformis-mediated sciatica
90-90 hip stretch · 60 sec per sideCombined hip internal and external rotation restriction
Earn progression
Strength
When both sets hit the top rep range cleanly for 2 weeks,
increase leverage 1 step
Lower incline, straighten legs, increase depth before adding
reps
Add a third set only after 4 stable weeks
Vertical Pull Pathway
Scapular pull-up (Thu) → active dead hang 30–45 sec → assisted
pull-up → full pull-up
Advance to the next step only when current step is stable for
2 consecutive weeks
Holds
Add 5 sec per week until you hit the top of the range
Hold it steady for 2 weeks, then progress
Running
Increase long run by 0.5 to 1 mile every 3–4 weeks
Deload
Every 6 weeks, drop total reps ~20% for 1 week
Sciatica mode active. Monitor hollow hold for symptom reproduction
— drop if needed and substitute dead bug 2 sets, 8–10 reps per
side.
Apply daily
Build Base · Move Clean · Stay Balanced
Execution Order
Warm-up: 1 easy set per compound before working sets —
not counted
Order Strength → Core
No added sets
No added exercises
Intensity
Stop with 2–3 reps in reserve
No grinding reps
No form breakdown
Tempo
Tempo = eccentric / pause / concentric / pause —
expressed in seconds per phase
Focus on controlling the eccentric — do not drop into
the bottom of any rep
Sciatica Protocol
If hollow hold reproduces sciatic symptoms — drop and
substitute dead bug 2 sets, 8–10 reps per side
Joints
If irritation appears, regress to an easier variation
for 7 days
Maintain frequency
Non-Negotiables
No failure training
No ego progression
Hard cap: 2 working sets per exercise
Earn progression — both sets at top rep range, clean
form, clean tempo, 2 consecutive weeks
Every 6 weeks: planned deload — drop total reps ~20%
for 1 week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Morning · decompress and activate
Do before any training or prolonged sitting.
Supine knee-to-chest · 30 sec each sideReleases lumbar and SI joint compression from sleep position
Supine figure-4 stretch · 45 to 60 sec each sidePiriformis and hip external rotators
Cat-cow · 10 slow cyclesTempo 3 sec into flexion, 3 sec into extension Lumbar mobility restoration, not stretching. Full range, no forcing
Bird dog · 2 × 8 to 10 per sideTempo 2 sec extend, 2 sec hold at parallel, 2 sec return Activates deep lumbar stabilizers without loading the nerve
Dead bug · 2 × 8 to 10 per sideTempo 2 sec extend, 2 sec hold, 2 sec return Same principle as bird dog but supine. The most important exercises on this list
Full Body A
Strength
Incline push-up (hands elevated) · 2 × 8–12
Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold
rest 90 sec
Inverted row (overhand, knees bent, high angle) · 2 × 6–10
Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold
rest 90 sec
Bodyweight squat · 2 × 10–15
Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold
rest 90 sec
Rest
No training
Walk if desired
Full Body B
Strength
Bench dip (hands on bench, feet on floor) · 2 × 8–12
Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold
rest 90 sec
Inverted row (overhand, knees bent, high angle) · 2 × 6–10
Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold
rest 90 sec
Split squat · 2 × 8–10 per leg
Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold
rest 90 sec
Core
Elevated glute bridge (feet on bench) · 2 × 10–12
Drive through heels · 2 sec squeeze. Feet elevated increases hamstring demand.
rest 60 sec
Hollow hold (tucked) · 2 × 15–20 sec
Rest 60 sec
Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side
Rest
No training
Walk if desired
Full Body C
Strength
Incline push-up (hands elevated) · 2 × 8–12
Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold
rest 90 sec
Inverted row (overhand, knees bent, high angle) · 2 × 6–10
Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold
rest 90 sec
Bodyweight squat · 2 × 10–15
Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold
rest 90 sec
Bilateral calf raise (standing on step edge) · 2 × 12–15
Tempo 2 sec down, 1 sec hold, 2 sec up, 1 sec hold
rest 60 sec
Optional easy run or walk
20–30 min easy run or brisk walk
Conversational pace only
Skip if fatigued — this day is optional
Rest
Evening · release and extend
Do after the day's training or sitting load.
Pigeon pose · 60 to 90 sec each sideOr supine figure-4 if pigeon is too aggressive. Felt in the glute, not lower back or down the leg
Prone press-up (McKenzie extension) · 2 × 8 to 10Tempo 1 sec up, 10 sec hold at top, 2 sec down Press upper body up; pelvis stays on floor. Skip if it increases leg pain
Glute bridge · 2 × 15Tempo 1 sec up, 2 sec hold at top, 2 sec down Rhythmic contraction, not a sustained hold. Glute medius and posterior chain
Side-lying clamshell · 2 × 15 each sideTempo 2 sec up, 1 sec hold, 2 sec down Band optional. Hip external rotation strength. Addresses piriformis-mediated sciatica
90-90 hip stretch · 60 sec per sideCombined hip internal and external rotation restriction
Earn progression
Strength
When both sets hit the top rep range cleanly for 2
consecutive weeks, increase difficulty 1 step
Lower incline, straighten legs, increase depth before
adding reps
Push-Up Pathway
High incline → low incline → floor push-up (knees if
needed) → floor push-up (feet flat)
Row Pathway
High-angle bent-knee row → lower angle → feet straight →
feet elevated
Squat Pathway
Bodyweight squat → split squat → Bulgarian split squat
(rear foot on bench)
Dip Pathway
Bench dip (feet on floor) → bench dip (feet elevated) →
parallel bar dip (assisted) → parallel bar dip
Glute Bridge Pathway
Floor glute bridge → elevated glute bridge (feet on bench)
→ single-leg glute bridge
Hang Pathway
Passive hang 15 sec → passive hang 30 sec → scapular
pull-up → active hang with scapular engagement
Holds
Add 5 sec per week until top of range
Stable for 2 consecutive weeks, then progress
Deload
Every 6 weeks: drop total reps ~20% for 1 week
Sciatica mode active. Monitor hollow hold for symptom reproduction
— drop if needed and substitute dead bug 2 sets, 8–10 reps per
side.
Apply daily
Build Base · Add Strength · Stay Tight
Execution Order
Warm-up: 1 easy set per compound before working sets — not counted
Order Strength → Core
No added sets
No added exercises
Intensity
Stop with 2–3 reps in reserve
No grinding reps
No form breakdown
Tempo
Tempo = eccentric / pause / concentric / pause — expressed in seconds per phase
Focus on controlling the eccentric — do not drop into the bottom of any rep
Sciatica Protocol
If hollow hold reproduces sciatic symptoms — drop and substitute dead bug 2 sets, 8–10 reps per side
Joints
If irritation appears, regress to an easier variation for 7 days
Maintain frequency
Non-Negotiables
No failure training
No ego progression
Hard cap: 2 working sets per exercise
Earn progression — both sets at top rep range, clean form, clean tempo, 2 consecutive weeks
Every 6 weeks: planned deload — drop total reps ~20% for 1 week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Morning · decompress and activate
Do before any training or prolonged sitting.
Supine knee-to-chest · 30 sec each sideReleases lumbar and SI joint compression from sleep position
Supine figure-4 stretch · 45 to 60 sec each sidePiriformis and hip external rotators
Cat-cow · 10 slow cyclesTempo 3 sec into flexion, 3 sec into extension Lumbar mobility restoration, not stretching. Full range, no forcing
Bird dog · 2 × 8 to 10 per sideTempo 2 sec extend, 2 sec hold at parallel, 2 sec return Activates deep lumbar stabilizers without loading the nerve
Dead bug · 2 × 8 to 10 per sideTempo 2 sec extend, 2 sec hold, 2 sec return Same principle as bird dog but supine. The most important exercises on this list
Full Body A
Strength
Incline push-up (hands elevated) · 2 × 8–12Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold rest 90 sec
Inverted row (overhand, knees bent, high angle) · 2 × 6–10Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold rest 90 sec
Bodyweight squat · 2 × 10–15Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold rest 90 sec
Rest
No training Walk if desired
Full Body B
Strength
Bench dip (hands on bench, feet on floor) · 2 × 8–12Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold rest 90 sec
Inverted row (overhand, knees bent, high angle) · 2 × 6–10Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold rest 90 sec
Split squat · 2 × 8–10 per legTempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold rest 90 sec
Core
Elevated glute bridge (feet on bench) · 2 × 10–12Drive through heels · 2 sec squeeze. Feet elevated increases hamstring demand. rest 60 sec
Hollow hold (tucked) · 2 × 15–20 secRest 60 sec
Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side
Rest
No training Walk if desired
Full Body C
Strength
Incline push-up (hands elevated) · 2 × 8–12Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold rest 90 sec
Inverted row (overhand, knees bent, high angle) · 2 × 6–10Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold rest 90 sec
Bodyweight squat · 2 × 10–15Tempo 2 sec down, 1 sec hold, 2 sec up, 0 sec hold rest 90 sec
Bilateral calf raise (standing on step edge) · 2 × 12–15Tempo 2 sec down, 1 sec hold, 2 sec up, 1 sec hold rest 60 sec
Rest
No training Walk if desired
Rest
Evening · release and extend
Do after the day's training or sitting load.
Pigeon pose · 60 to 90 sec each sideOr supine figure-4 if pigeon is too aggressive. Felt in the glute, not lower back or down the leg
Prone press-up (McKenzie extension) · 2 × 8 to 10Tempo 1 sec up, 10 sec hold at top, 2 sec down Press upper body up; pelvis stays on floor. Skip if it increases leg pain
Glute bridge · 2 × 15Tempo 1 sec up, 2 sec hold at top, 2 sec down Rhythmic contraction, not a sustained hold. Glute medius and posterior chain
Side-lying clamshell · 2 × 15 each sideTempo 2 sec up, 1 sec hold, 2 sec down Band optional. Hip external rotation strength. Addresses piriformis-mediated sciatica
90-90 hip stretch · 60 sec per sideCombined hip internal and external rotation restriction
Earn progression
Strength
When both sets hit the top rep range cleanly for 2 consecutive weeks, increase difficulty 1 step
Lower incline, straighten legs, increase depth before adding reps
Push-Up Pathway
High incline → low incline → floor push-up (knees if needed) → floor push-up (feet flat) Row Pathway
High-angle bent-knee row → lower angle → feet straight → feet elevated Squat Pathway
Bodyweight squat → split squat → Bulgarian split squat (rear foot on bench) Dip Pathway
Bench dip (feet on floor) → bench dip (feet elevated) → parallel bar dip (assisted) → parallel bar dip Glute Bridge Pathway
Floor glute bridge → elevated glute bridge (feet on bench) → single-leg glute bridge Hang Pathway
Passive hang 15 sec → passive hang 30 sec → scapular pull-up → active hang with scapular engagement Holds
Add 5 sec per week until top of range
Stable for 2 consecutive weeks, then progress
Deload
Every 6 weeks: drop total reps ~20% for 1 week
Disclaimer. This page is informational only. Not medical advice.
Consult a qualified professional and train within your limits.
©
