Trail Strength

Glutes & Hips

~55 min
Priority session

Your most important session. Directly targets left glute weakness and the right-side overcompensation pattern. Go slowly and deliberately — this is about teaching your nervous system, not burning out.

Activation warm-up — left side only (8 min)

Clamshells

3 × 20 reps — left side only

Left side only Glute medius

Setup: Lie on your right side with your knees bent to about 45°, feet stacked on top of each other. Keep your spine neutral — a small pillow under your head helps.

Movement: Keeping your feet together, rotate your left (top) knee up toward the ceiling — like a clamshell opening. Hold 1 second at the top, then lower slowly.

Feel it here: The side of your left glute (glute medius), not your hip flexor or lower back. If you feel it in the wrong place, reduce the range of motion and focus on rotating from the hip joint.

🎯 Progression: once 20 reps feel easy, add your resistance band around your thighs just above the knees. Rest 30 seconds between sets.

Single-leg glute bridge holds

3 × 10 reps, 3 sec hold — left leg only

Left leg only Glute max

Setup: Lie on your back. Place your left foot flat on the floor, knee bent. Extend your right leg in the air (or rest it lightly on your left knee for balance).

Movement: Drive through your left heel. Squeeze your left glute hard and lift your hips until your body forms a straight line from shoulder to knee. Hold 3 seconds, then lower slowly.

Why this matters: This directly isolates the left glute in its primary role — hip extension. Your physio would approve of this one.

🎯 Make sure the work is in your glute, not your lower back. If you feel it in your back, drop your hips a little lower and push your heel harder into the floor.

Band standing hip abduction

2 × 15 reps — left leg only

Left side only Glute medius

Setup: Place your resistance band around your ankles. Stand with your weight on your right foot, holding a wall lightly if needed for balance.

Movement: Slowly lift your left leg straight out to the side (abduction) to about 30–40°. Hold 1 second, then lower with control. Don't lean — your torso stays upright.

This matters because: The glute medius is the hip stabiliser that prevents your pelvis from dropping on every single running stride. Strengthening it on the left is key to fixing your compensation pattern.

🎯 If you feel this in your outer hip/IT band rather than your glute, try turning your foot slightly inward (internal rotation) before lifting.

Main work (40 min)

Dumbbell Romanian deadlift

4 × 10 · 6–8 kg each · rest 90 sec

Glutes Hamstrings

Setup: Stand with feet hip-width, a dumbbell in each hand resting on the fronts of your thighs, palms facing you.

Movement: Push your hips backward (think: closing a car door with your bottom). Your torso hinges forward as your hips go back. Lower the dumbbells along your legs until you feel a stretch in your hamstrings — usually mid-shin. Then drive your hips forward to return to standing.

Key points: Back stays flat throughout — no rounding. The movement is a hinge, not a squat. Knees have a very slight bend only. Shoulders should stay above your hips on the way down.

🎯 If you feel it in your lower back, you're rounding. Reduce the range of motion and focus on keeping a long, neutral spine.

⚠️ Given your nerve injury history — stop if you feel any pinching, shooting, or tingling in your right side. Reduce range of motion first before adding weight.

Single-leg dumbbell deadlift

3 × 8 each side · left side first · 4–6 kg

Left leg first Glutes Balance

This is the most important exercise in this session.

Setup: Stand on your left foot. Hold one dumbbell in your right hand (contralateral loading).

Movement: Hinge forward from your hip, extending your right leg behind you as a counterbalance. Lower the dumbbell toward your left foot. Your body and right leg form a "T" at the bottom. Drive back up through your left heel to stand.

Hips must stay square — don't let your right hip open up and rotate. That's your right side taking over. Focus on keeping both hip bones pointing at the floor throughout.

🎯 If balance is a problem at first, stand near a wall and use one finger to touch it lightly. Remove the wall as soon as you can. Start with 4kg until the balance is solid, then progress.

Lateral band walks

3 × 15 steps each direction · rest 60 sec

Glute medius

Setup: Band around your ankles or just above your knees (ankles = harder). Stand with feet hip-width, slight bend at hips and knees — athletic position.

Movement: Step sideways, leading with the left foot for left steps. The trailing foot follows, but doesn't fully close — keep the band taut the whole time. 15 steps left, then 15 steps right.

Don't let your feet come together between steps or the band goes slack and the exercise loses its effect. Maintain that wide stance and consistent tension.

🎯 For the left side: as you step your left foot out, consciously squeeze your left glute as it abducts. This reinforces the activation pattern you built in the warm-up.

Dumbbell reverse lunge

3 × 10 each leg · left first · 6–8 kg

Left leg first Glutes Quads

Why reverse (not forward)? Stepping back rather than forward reduces shear force on the knee and is gentler on the lower back — better given your history.

Movement: Stand holding dumbbells at sides. Step one foot back, lowering your back knee toward the floor. Front shin stays vertical — if your knee is shooting forward, your step wasn't long enough. Drive through your front heel to return to standing.

For the left side: When left foot is in front, you're primarily loading the left glute. Consciously drive up through that left heel.

🎯 Rest 90 seconds between sets. If your right side feels tight or you feel any nerve-like sensations, take a longer rest and check your lower back position — slight forward lean in the torso is fine, but don't collapse.

Glute bridge with band (finisher)

3 × 15 · 2 sec hold · rest 60 sec

Glutes

Setup: Band just above your knees. Both feet flat on the floor, knees bent, feet hip-width. Arms flat by your sides.

Movement: Drive through both heels, squeeze your glutes, lift your hips until your body forms a straight diagonal from shoulders to knees. Hold 2 seconds. Lower slowly.

The band detail: Actively push your knees outward against the band the whole time. This engages the glute medius simultaneously — you're training both glute muscles in one movement.

🎯 This is the finisher — your glutes should already be tired. Good. That's the adaptation signal your body needs. 3 × 15 at this point is meaningful work.

Core & Stability

~50 min
Anti-rotation focus

Core for trail running isn't crunches — it's anti-rotation, lateral stability, and bracing under load. These exercises mimic the demands of running on uneven, technical ground.

Activation warm-up — left glute (5 min)

Clamshells + single-leg bridge

2 × 15 clamshells · 2 × 10 bridges — left side

Left side only

Same activation protocol as Day 1, but shortened to 5 minutes. The goal is switching on the left glute before the stability work that follows — if it's not activated, your right side will compensate even during core exercises.

Main work (40 min)

Dead bug

3 × 8 each side · rest 60 sec

Deep core

Setup: Lie on your back. Arms pointing straight to the ceiling. Knees bent at 90°, shins parallel to the floor — like you're sitting in a chair upside down.

Movement: Exhale and press your lower back firmly into the floor (this is the brace). Slowly lower your right arm toward the floor overhead, and simultaneously lower your left leg toward the floor. Hold 2 seconds, return slowly. Alternate sides.

The rule: Your lower back must stay flat the entire time. The moment it arches, you've gone too far. Reduce range of motion before you lose that contact.

🎯 This trains the deep stabilisers — transverse abdominis, multifidus — the muscles that keep your spine stable on every trail stride, especially on uneven terrain.

Plank — 3 variations

3 × 30–45 sec each · rest 45 sec between

CoreLeft side emphasis

Variation 1 — Forearm plank: Elbows under shoulders, body rigid from head to heels. Don't let your hips sag or pike up. Breathe steadily.

Variation 2 — Side plank, left elbow down: Left elbow on the ground, body in a straight diagonal line, hips stacked. This particularly challenges the left lateral hip and glute medius. Don't let your hips drop.

Variation 3 — Side plank, right elbow down: Same on the other side.

🎯 If 45 seconds is too easy, add a hip dip (lower hips toward floor and raise) or extend your top arm overhead to increase the lever arm.

Pallof press (band)

3 × 12 each side · rest 60 sec

Anti-rotation

Setup: Anchor your band to something solid at chest height — a door handle works. Stand perpendicular to the anchor, feet shoulder-width. Hold the band with both hands at your chest.

Movement: Press both hands straight out in front of you. Hold 2 seconds. Return. The band will try to pull you toward the anchor — resist this rotation. That resistance is the entire point.

Why this is gold for trail runners: Every single running stride creates a rotational force through your core. This exercise trains you to resist that rotation — essential for efficiency and injury prevention on technical terrain.

🎯 Stand further from the anchor for more resistance. Keep your feet glued to the floor — don't let your whole body rotate toward the anchor.

Bird dog

3 × 10 each side · hold 3 sec · rest 60 sec

CoreGlutesLeft arm focus

Setup: On hands and knees, hands under shoulders, knees under hips. Back flat — don't let it arch.

Movement: Simultaneously extend your left arm forward and your right leg back. Both limbs reach long, parallel to the floor. Hold 3 seconds. Return slowly and alternate.

The key: Your hips must not rotate at all when you extend the leg. That's the whole challenge — the core resists the rotation while the glute extends the hip. This movement pattern is almost identical to what your body does on every running stride.

🎯 Place a water bottle on your lower back as a level — if it falls, you rotated. Progress by pausing for 5 seconds instead of 3, or adding a dumbbell in the extended hand.

Hollow body hold

3 × 20–30 sec · rest 60 sec

Deep core

Setup: Lie on your back, arms extended overhead, legs straight.

Movement: Tuck your chin, press your lower back into the floor, and lift both your shoulders (slightly) and both legs off the floor simultaneously. Hold. The lower your legs, the harder it is — start with legs at 45° if needed.

Why: This is the gymnastic "hollow" position — it trains your entire front chain to maintain tension simultaneously. Perfect transfer to the bracing demands of trail running over long efforts.

🎯 If your back lifts off the floor, raise your legs higher. That's the limit of your range for now. Progress weekly by lowering legs an inch at a time.

Dumbbell suitcase carry

3 × 30 sec each side · 8–10 kg · rest 60 sec

Lateral coreGlutes

Movement: Hold one dumbbell in one hand, like carrying a heavy suitcase. Walk slowly around your garage for 30 seconds, keeping your torso perfectly upright — don't lean toward or away from the weight.

Why: The weight wants to pull you sideways. Resisting it trains the obliques and lateral core to hold your trunk stable — the exact demand on every trail running stride as your leg swings through.

Form check: Look straight ahead. If you're leaning toward the weight side, go lighter. If you're leaning away, you're compensating with your back.

🎯 Walk slowly and deliberately — this is not a race. 8–10kg on one side is quite challenging when done correctly. Swap hands and repeat.

Upper Body & Posterior

~50 min
Leg recovery day

Upper body and posterior chain work matters for trail running — arm drive on climbs, posture over long efforts, and shoulder stability all contribute. Your legs get a break today.

Activation warm-up — left glute (5 min)

Clamshells + hip abduction

2 × 15 each — left side only

Left side only

Quick daily dose of left glute activation — even on upper body days. Keeps the motor pattern fresh and consistent.

Main work (40 min)

Push-up variations

4 × 10–15 · rest 60 sec

ChestTricepsCore

Rotate through: standard, wide grip (more chest), close grip (more triceps), or decline (feet on a box for more shoulder load). Maintain a rigid plank — don't let hips sag.

🎯 If 15 standard reps is easy, add a slow 3-second lowering phase. This eccentric control is excellent for upper body strength without needing heavy equipment.

Dumbbell bent-over row

4 × 10 · 8–10 kg · rest 90 sec

Upper backLats

Setup: Hinge forward about 45°, back flat, dumbbell in each hand hanging toward the floor.

Movement: Drive your elbows back and up, squeezing your shoulder blades together at the top. Lower slowly. Think: pull the dumbbells toward your hip pockets, not your chest.

This builds the upper back that keeps you upright and efficient on long climbs — runners often neglect pulling strength entirely.

Dumbbell shoulder press

3 × 10 · 6–8 kg · rest 90 sec

Shoulders

Seated or standing, dumbbells at shoulder height (elbows at 90°), press overhead to full extension. Don't arch your lower back — brace your core throughout. Lower slowly.

🎯 Seated eliminates any leg drive cheating and isolates the shoulders more purely. If you feel pressure in your lower back standing, sit on a chair or box instead.

Dumbbell reverse fly

3 × 12 · 4–6 kg · rest 60 sec

Rear deltsMid traps

Hinge forward at hips, back flat. Arms hanging down, slight elbow bend. Raise both arms out to the sides — like a bird spreading wings — until parallel to the floor. Lower slowly.

This targets the rear deltoids and mid-trapezius — chronically underworked in runners. Strong rear delts mean better posture and more efficient arm swing, especially on long climbs.

🎯 Use lighter weight than you think — 4–6kg is appropriate. Going heavy leads to compensation through the neck and lower back. Quality over load here.

Superman / back extension

3 × 12 · hold 2 sec · rest 60 sec

Lower backGlutes

Lie face down, arms extended overhead. Simultaneously lift your arms, chest, and legs off the floor. Hold 2 seconds. Lower slowly. Keep the movement smooth — not a snap.

⚠️ Given your nerve injury history, do this exercise gently. If you feel any pinching or shooting sensation in your right side, stop immediately. Start with lifting arms and chest only (no legs) if there's any discomfort.

🎯 Progress by holding a light dumbbell (2–4kg) in each hand once the bodyweight version is comfortable.

Thoracic spine rotation

2 × 10 each side — mobility

Thoracic mobility

Setup: Lie on your side, knees stacked at 90°. Top arm extended forward at shoulder height, bottom arm also forward.

Movement: Slowly rotate your top arm and shoulder blade back toward the floor, following with your eyes. Let your chest open. Return. Only your upper back rotates — hips and knees stay stacked.

Why this helps your right side: Restricted thoracic rotation is a very common contributor to compensatory patterns lower down the chain. Opening the t-spine can reduce the tension that builds in your right glute and back during runs.

Single-leg Power

~55 min
Most demanding session

Trail running is a single-leg sport — every stride lands on one foot on uneven ground. This session builds the specific strength and neuromuscular control for that. Start conservative with weights.

Activation warm-up — left glute (8 min — full protocol)

Full Day 1 activation sequence

Clamshells + bridge + abduction

Left side only

Full activation protocol from Day 1. This session demands a lot from your left glute, so the full 8 minutes of activation is especially important today. Don't shortcut it.

Main work (45 min)

Bulgarian split squat

4 × 8 each leg · left first · rest 2 min

Left leg firstGlutesQuadsBalance

This is the single best exercise in this entire programme for trail running strength.

Setup: Back foot elevated on a bench or box behind you. Front foot forward enough that your front shin stays roughly vertical at the bottom. Hold dumbbells at your sides once bodyweight is comfortable.

Movement: Lower your back knee toward the floor in a controlled descent. Drive back up through your front heel. The front leg does most of the work.

Always start with the left leg. When the left leg is forward, it's doing the primary work — loading that left glute and quad.

🎯 Start bodyweight for at least 2 weeks until balance is solid. Then add light dumbbells (4–6kg). The balance challenge IS the point — it mirrors the single-leg instability of trail running. Rest 2 full minutes between sets.

Step-up with knee drive

3 × 10 each leg · left first · rest 90 sec

Left leg firstGlutesQuads

Setup: Stand in front of a box or step, about 30–40cm height. Hold dumbbells at sides for extra load.

Movement: Step up with your left foot, plant it firmly. Drive through that left heel to stand up on the box. At the top, drive your right knee up to hip height — pause briefly. Step back down with control.

This exactly mimics uphill trail running mechanics — one leg driving, the other knee lifting.

🎯 Drive up through the heel of the foot on the box — not your toes. If you find yourself pushing off the grounded foot, slow down and use a lower step.

Single-leg calf raise

3 × 15 each leg · rest 60 sec

CalvesAchilles

Setup: Stand on one foot on the edge of a step, heel hanging off the back. Hold a dumbbell in the opposite hand for load, other hand on wall for safety only (not support).

Movement: Lower your heel as far as possible below the step level (stretch), then rise as high as possible onto your toes. Full range, slow and controlled. Each rep takes about 3 seconds.

Essential for trail runners — the calf and Achilles absorb enormous impact on downhills and technical terrain. Strengthening eccentrically (the lowering phase) is critical for Achilles health.

🎯 If 15 reps is easy, add more dumbbell weight. Work up over weeks — strong calves are one of the most important assets for trail running longevity.

Lateral step-down (eccentric)

3 × 10 each leg · left first · rest 90 sec

Left leg firstGlute mediusVMO

Setup: Stand sideways on a step on your left foot. Right foot hanging free beside the box.

Movement: Slowly bend your left knee, lowering your right foot toward the floor — take 4 seconds to lower. Don't touch the floor with your right foot. Straighten back up.

What to watch: Your left knee should track over your 2nd toe, not cave inward. If it dives in, that's your glute medius not working hard enough — exactly the weakness you're addressing.

🎯 This trains the exact control needed for downhill trail running where every step is essentially a slow, controlled single-leg squat. The eccentric (lowering) portion is what builds the most resilient strength.

Nordic hamstring curl

3 × 5–6 · rest 2 min

Hamstrings

Setup: Kneel on a mat. Hook your heels under something solid — the base of a heavy dumbbell (place on heels), or a sofa leg. Body straight from knee to head.

Movement: Lower your body toward the floor as slowly as you possibly can — aim for 4–5 seconds. When you can no longer hold, catch yourself with your hands. Push back up to starting position.

This is extremely hard at first — most people can only do 4–5 reps. That's fine. It's also one of the most evidence-backed exercises for hamstring injury prevention in runners.

⚠️ Don't push through any sharp hamstring pain. Mild burn and fatigue = fine. Sharp/snapping sensation = stop.

Full Body & Recovery

~50 min
Lower intensity

A lower-intensity full-body session to finish the week. Keep you moving without beating up legs that may already be fatigued. End the week feeling good, not broken.

Activation warm-up — left glute (5 min)

Clamshells + bridge (abbreviated)

2 × 15 / 2 × 10 — left side

Left side only

End the week with the same ritual you started it with. Consistency is how the left glute learns to switch on reliably — including during your runs.

Main work (35 min)

Goblet squat

3 × 12 · 8–10 kg · rest 90 sec

GlutesQuads

Hold one dumbbell vertically at your chest. Feet shoulder-width, toes slightly out. Squat deep — drive your knees out over your toes and push your elbows between your knees at the bottom. This grooves excellent squat mechanics. The weight in front naturally keeps your torso upright.

🎯 At the bottom of each rep, pause for 2 seconds. This builds strength through the full range and eliminates the bounce that lets you avoid the hardest part.

Push-up to downward dog

3 × 10 · rest 60 sec

Upper bodyMobility

Do a push-up. At the top, push your hips up and back into downward dog position. Hold 2 seconds — feel the hamstring and calf stretch. Return to push-up position and repeat.

Combines upper body strength with posterior chain mobility in one flow. Good for calves, hamstrings, and thoracic extension after a week of strength work.

Walking lunge

3 × 20 steps · 4–6 kg · rest 90 sec

GlutesQuads

Walk the length of your garage in lunges, dumbbells at sides. Long strides — front shin roughly vertical at the bottom. Don't rush. Focus on driving up through the front heel each step.

🎯 On lighter days, do these without dumbbells and focus on exaggerating the drive through each heel — especially the left.

90/90 hip mobility

2 × 10 transitions each way

Hip mobility

Sit on the floor with both knees bent at 90° — one knee pointing forward, one pointing to the side. Both shins flat on the floor. Slowly rotate your knees to the opposite side. Hold 2 seconds each end.

This is one of the best exercises for hip internal rotation — often the missing piece behind glute tightness and compensation patterns. Do this slowly and explore the range rather than forcing it.

🎯 If one side is significantly tighter (likely the right), spend an extra 30 seconds there. Hip internal rotation restriction on one side often correlates with the kind of compensation pattern you're dealing with.

Pigeon pose — right side priority

2 × 60–90 sec hold — do this every session

PiriformisRight glute release

Pigeon pose: From a push-up position, bring your right knee forward and angle it out, shin roughly horizontal in front of you. Extend your left leg straight back. Lower your hips toward the floor. Fold forward onto your forearms to increase the stretch.

Alternative (easier on the back): Lie on your back. Cross your right ankle over your left knee (figure-4 position). Draw your left knee toward your chest. This is gentler and works the same area.

The right-side piriformis and glute are where you're carrying chronic tension. 60–90 seconds of patient breathing into this stretch is therapeutic. Do this at the end of every session if you can — not just Day 5.

Cool-down (10 min)

Stretch sequence — lower body

Hold each 45–60 sec

Recovery

1. Figure-4 stretch (right side) — lying on back, ankle crossed over knee
2. Supine spinal twist — both sides, gentle rotation with knees stacked
3. Hip flexor lunge stretch — back knee on floor, slight posterior pelvic tilt
4. Calf stretch — wall, straight leg and bent leg versions
5. Hamstring stretch — lying on back, one leg extended up with a strap or band

🎯 Don't rush the cooldown. The 10 minutes you spend here directly affects how well you recover and how your body adapts to the week's training.