Run Base Lift B: Hinge + Row
Full-body lift day for runners. Romanian deadlift and barbell row as the strength anchors, then step-up, single-leg hip and calf work for hamstring, glute and ankle durability across a running week.
Estimated session
- Movements 5
- Working sets 12
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Romanian Deadlift 3 working sets of 6-8. Shins vertical, bar close, hips back. Stop the set at the first hint of lumbar rounding. 2 warm-up sets first 3 × 7 · rest 3 min | 3 | 7 | 3 min |
| 02 | Bent Over Barbell Row 3 working sets of 6-8. Torso angle held constant; no heaving. Add +2.5 kg / 5 lb once all sets clear 8 reps at the week's target RPE. 1 warm-up set first 3 × 7 · rest 2:30 | 3 | 7 | 2:30 |
| 03 | Step-up with Knee Raise 2 sets of 8-10 per leg onto a box or bench at about knee height — that surface is required. Drive through the whole foot, no push-off from the trailing leg. Substitute Bodyweight Walking Lunge if you have no box. 2 × 8 · rest 1:30 | 2 | 8 | 1:30 |
| 04 | Single Leg Glute Bridge 2 sets of 10-12 per side with a 2 s hold at the top. Keep hips level. Bird Dog for 10 slow reps per side is the substitute. 2 × 10 · rest 1 min | 2 | 10 | 1 min |
| 05 | Standing Dumbbell Calf Raise 2 sets of 15-20, slower and lighter than Lift A. Substitute Standing Barbell Calf Raise or a standing calf machine at matched reps. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
Coaching notes
Hinge first, row second, single-leg work last — the RDL is the only movement here needing a fresh nervous system. Keep it strictly submaximal: it is a hamstring exposure, not a deadlift, so stop each set the moment the low back rounds. Step-ups require a box or bench at roughly knee height; with none, substitute Bodyweight Walking Lunge at matched reps per leg. For calves use Standing Barbell Calf Raise at split-squat load, or a calf machine. Bird Dog replaces the glute bridge if hip flexors cramp. Equipment swaps. No dumbbells: Standing Dumbbell Calf Raise -> a single-leg bodyweight calf raise off a stair edge. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
Programs that use this template
The training principles
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Aleks · Coach
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