Gym Stability Programs

About this workout: These total-body programs are designed to help you build balance and stability as a runner at the gym. There are two tracks to follow for beginner, intermediate, and advanced levels. 

Duration: 4 weeks

Schedule: 2x/week. Sessions can be performed before or after a run

Equipment needed: 

  • Dumbbells
  • Box/step
  • Pulley/cable machine
  • Exercise ball
  • Bosu ball
  • Suspension trainer/TRX machine
  • Optional: exercise mat, PVC pipe or stick

Session details: 

  • Reps: 12-20 per exercise (5-8 for jumping exercises)
  • Sets: 1-3
  • Progression: You can perform the workout as a circuit (performing only one set, then moving on to the next exercise) or complete all sets before moving on to the next exercise
  • Rest: We recommend resting for 30 seconds between each exercise, or for however long you need
  • Modifications: Click on the "notes" icon for each exercise for modifications to make the exercise easier or more difficult. You can also email us at for more ideas

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