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Run Brave Pilates Programme

RUN BRAVE is a 21 Day Challenge that combines Pilates, Yoga and Fascia Release to build strength, increase your mobility, improve your alignment and correct muscle imbalances. It’s also a call to action to get moving off the mat too!


Pilates equipment needed: Magic Circle, Small Ball, Hand Weights, Ankle Weights, Discs, Swiss Ball, Resistance Bands, Fascia Ball (optional)


Pre/Post Run Sessions: 13 Min Runners Warm Up, 9 Min Runners Cool Down & Friday LIVE Yoga


Printable PDF Calendar

Week 1
Day 1
1. Runners Movement Assessment
& 30 Min Hip & Trunk Strength & Mobility (No Equipment)
Day 2
1. 12 Min Runners Activation with Step
& 2. 13 Min Hip Flexor Strength & Length
Day 3
24 Min Abdominal Strength & Core Control with Magic Circle, Small Ball, Hand Weights & Ankle Weights
Day 4
17 Min Posterior Chain Activation and Alignment (No Equipment)
Day 5
11 Min Runners Hip Mobility with Small Ball
& 12 Min Pre-Run Yoga with Milly (LIVE)
Day 6
22 Min Tension Release in the Spine & Hips with Small Ball
Day 7
28 Min Fascia Release for Hips, Glutes & Knees with Fascia Ball & REST DAY
Week 2
Day 8
20 Min Power and Precision for Endurance (No Equipment)
Day 9
27 Min Full Body Strength and Mobility with Bands
Day 10
14 Mins Mini Legs and Glutes with Discs
Day 11
17 Mins Pelvic Stability (No Equipment)
Day 12
11 Min Runners Hip Mobility with Small Ball
& 10 Min Pre-Run Yoga with Milly (LIVE
Day 13
1. 14 Mini Calf Strength & Length with Bands
& 2. 15 Mins Mini Abs and Posture with Small Ball & Discs
Day 14
20 Min Fascia Release for the Lower Back with Fascia Ball & Books & REST DAY
Week 3
Day 15
23 Min Deep Core Strength with Bands, Wrist Weights, Small Ball & Magic Circle
Day 16
25 Min Activate, Control, Repeat with Bands
Day 17
33 Min Full Body Activation with Swiss Ball & Ankle Weights
Day 18
20 Min Leg Alignment & Power (No Equipment)
Day 19
11 Min Runners Hip Mobility with Small Ball
& 11 Min Pre-Run Yoga with Milly (LIVE)
Day 20
18 Min Flexibility and Mobility (No Equipment)
Day 21
22 Min Fascia Release for the Calves, Quads & Hamstrings with Fascial Ball, Chair & Books & REST DAY
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