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Strength: Day 1 (Main) — Gym

#40min #rehab #gym

Target: calves, posterior chain, glutes Goal: shin splints prevention + running power Location: gym only (no mat/floor work)

Rest between sets: 60-90 sec Tempo notation: ↓ = eccentric (down), ↑ = concentric (up), ⏸ = pause

1. Single-leg calf raise from step

3 × 8+8 | Tempo: 2↓ 1⏸ 1↑ 2⏸ | Weight: 10-12 kg #shin-splints #calves #rehab

2. Romanian deadlift (RDL) with kettlebell

3 × 10 | Weight: kettlebell #running #posterior-chain #hamstrings #glutes

3. Goblet squats

3 × 12 | Weight: kettlebell/dumbbell #running #quads #glutes

4. Walking lunges

3 × 20 steps #running #quads #glutes #balance

5. Standing hip abduction with band

3 × 15+15 #tfl #it-band #glute-med #running

Cooldown (3 min)

  • Calf stretch: 45 sec each
  • TFL/IT band stretch (pigeon): 45 sec each | youtube