4-Week Strength programs for runners
Strength training and mobility videos for you to become a bulletproof runner!
Programs available for only $50 for each
4-week block.
Power Train
Power Train is a 4-week performance-driven training system designed to build strength, speed, and endurance in a way that delivers measurable progress.
● Strength Training – Builds a solid foundation through progressive overload.
● Explosive Power Work – Converts raw strength into fast, forceful, athletic movement.
● Endurance & Control – Develops the ability to sustain effort, recover faster, and train harder.
● Performance Tracking & Goal Setting – You will see real improvement with baseline testing, goal-setting, and a final performance challenge.
Barre Strong
Barre Strong is low-impact, accessible, and insanely effective … and you will feel the difference from week one. This is a 4-week program.
- Sculpted strength without heavy lifting
Small, targeted movements bring big results … no joint stress required. - Posture & balance work that translates to running
These workouts support better alignment, control, and everyday movement patterns. - Time-based workouts that fit into any schedule
Each workout is efficient, repeatable, and designed to build confidence and consistency. - Longevity-focused design
You won’t just feel good after each workout … you’ll move better throughout their day.
Unshakeable
Unshakeable targets deep stabilisers, builds whole-body control, and challenges the core in every move.
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Asymmetrical strength that builds balance + resilience
Unilateral training exposes and strengthens imbalances for next-level performance and injury prevention.
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Core activation in every rep
Not just crunches … this program integrates functional core strength through anti-rotation, control, and intentional movement.
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Movement that translates to real life
From lifting the shopping to chasing toddlers to completing your long run, this is the kind of training that supports everyday life.
Time-efficient, high-impact sessions
Each workout is 30 minutes or less and designed to repeat weekly, so you get stronger with every round.
Off Balance
OFF BALANCE isn’t just a workout program. It’s a full-on, full-body experience designed to shake & wobble things up (literally) and build strength and stability that lasts.
It’s different.
The 1/2 ball adds a new challenge and keeps things fun (without crazy choreography).
It works.
Core, stability, strength, mobility … every rep supports real-life strength and balance.
It’s efficient.
30-minute sessions. Time-based workouts. Repeatable each week = noticeable results.
Primal Workout
Raw Movement. Grounded Strength. Functional Power in Every Rep.
PRIMAL is a raw, back-to-basics experience designed to challenge you with powerful, instinctive movement patterns that build real-world strength … no equipment required.
Ro will lead you through a grounded, bodyweight-only series that wakes up your core, fires up natural movement patterns, and builds confidence … one primal rep at a time.
Whether you are brand new to primal training or ready for something bold and different, this program meets you where you’re at … and helps you rise stronger.
It’s different.
Primal movement taps into strength patterns most people forget … and it feels refreshingly real.
It works.
Core, control, mobility, strength … every rep supports functional, everyday strength.
It’s efficient.
20-30 minute sessions. Time-based workouts. Simple structure = big results.
