Red and Orange Routines
These are the free Red and Orange routines. Pick today's color, open Easy or Hard, and follow the exercises in order.
Every linked exercise jumps to the right video timestamp so an athlete or coach can find the movement fast.
Red Easy
Post-run: Big 5, then General Strength and Mobility.
Big 5
- 5 push-ups, followed by 5 body squats.
- 4 push-ups, followed by 4 body squats.
- Repeat 3/3, 2/2, 1/1.
General Strength and Mobility
Prone Plank x 10 sec0:00
Side Plank x 10 sec0:00
Side Plank, Other Side x 10 sec0:00
Double Hip Bridge x 60:10
Clams x 50:20
Reverse Clams x 50:20
Reverse Air Clams x 50:30
Lateral Leg Raise x 6, toes in, neutral, and out0:30
Donkey Kicks x 80:50
Donkey Whips x 80:50
Fire Hydrants x 81:05
Knee Circles Forward x 81:05
Knee Circles Backward x 81:20
Cat-Cow x 5 cycles1:20
Red Hard
Post-run: Lunge Matrix, then General Strength and Mobility.
Lunge Matrix
Forward Lunge x 10, 5 each side1:30
Forward Lunge with Twist x 10, 5 each side1:40
Side Lunge x 10, 5 each side1:50
Back and to the Side Lunge x 10, 5 each side2:00
Backward Lunge x 10, 5 each side2:10
Then General Strength and Mobility
After the Lunge Matrix, continue through the Red Hard strength sequence.
Prone Plank x 10 sec2:20
Side Plank x 10 sec2:20
Supine Plank x 10 sec2:20
Double Hip Bridge x 62:40
Clams x 52:50
Reverse Clams x 52:50
Reverse Air Clams x 53:00
Lateral Leg Raise x 6, toes in, neutral, and out3:00
Donkey Kicks x 83:20
Donkey Whips x 83:20
Fire Hydrants x 83:35
Knee Circles Forward x 83:35
Knee Circles Backward x 83:50
Cat-Cow x 5 cycles4:25
Orange Easy
First time through, watch the full routine. Once the sequence is familiar, use the exercise rows below for a quick reminder without leaving the app.
Forward Lunge x 10, 5 each side0:01
Forward Lunge with Twist x 10, 5 each side0:06
Side Lunge x 10, 5 each side0:15
Back and to the Side Lunge x 10, 5 each side0:25
Backward Lunge x 10, 5 each side0:40
General Strength and Mobility
Prone Plank x 20 sec0:50
Side Plank x 20 sec0:55
Supine Plank x 10 sec0:59
Single Leg Bridge x 61:11
Clams x 81:21
Reverse Clams x 81:25
Reverse Air Clams x 81:31
Lateral Leg Raise x 8, toes in, neutral, and out1:36
Donkey Kicks x 81:51
Donkey Whips x 81:56
Fire Hydrants x 82:02
Knee Circles Forward x 82:10
Knee Circles Backward x 82:15
Lower Body Crawl x 102:19
Iron Cross x 102:27
Australian Crawl x 102:35
Iron Cross x 102:41
Groiners x 202:49
Cat-Cow x 5 cycles2:53
Orange Hard
Go right into this work from the workout or long run. Move with little or no breaks between exercises. The current chaptered video is Orange Post-Run Hard.
Wide Outs x 100:00
Mountain Climbers - Singles In x 100:07
Wave Lunge x 100:11
Mountain Climbers - Singles Out x 100:18
Front Lunge x 10, 5 each side0:24
Front Lunge with Twist x 10, 5 each side0:36
Side Lunge x 10, 5 each side0:51
Back and to the Side Lunge x 10, 5 each side1:06
Backward Lunge x 10, 5 each side1:21
Core X, 30 seconds each, no breaks
Running V-Sits1:36
Australian Crawl1:40
V-Sit Flutter Kicks1:50
Side Plank Leg Lift1:58
Supine Leg Lift2:12
Side Plank Leg Lift, other side2:22
Superman2:32
Push-up to Side Plank2:42
V-Sit Scissor Kicks2:52
Rockies3:02
Then General Strength and Mobility
Bird Dog x 53:11
Clams x 83:21
Reverse Clams x 83:31
Reverse Air Clams x 83:39
Lateral Leg Raise x 8, toes in, neutral, and out3:43
Donkey Kicks x 83:59
Donkey Whips x 84:09
Fire Hydrants x 84:19
Knee Circles Forward x 84:29
Knee Circles Backward x 84:39
Iron Cross x 104:49
Groiners x 204:59
Iron Cross x 105:02
Cat-Cow x 5 cycles5:05
YouTube Playlist
Use these YouTube references when you want the full video instead of a timestamp jump.
Why Post-Run Work Matters
Running builds the engine. Post-run strength and mobility helps build the chassis: hips, feet, lower legs, trunk, and the connective tissue that has to handle training.
Do it right after the run while athletes are warm. The work is short, repeatable, and easy to coach, and it helps athletes leave practice more durable than when they started.
If you want the longer explanation, read why post-run strength work matters for high school runners. If you are already bought in, choose Red or Orange below and follow the sequence.
Consistency is Key: 15 ways to unlock your potential as a high school runner.
Six free chapters from the book for high school runners who want to train smart and stay healthy.
I want the chaptersExercise Glossary
Quick local video reminders for the movements in the Red and Orange routines.