Thick Thighs Save Lives Daily - DB Edition

TTSL RUN CLUB - Week 2

Back to TTSL Dashboard

Welcome to Week 2: BUILD THE BASE! 🏃‍♀️

Last week was all about finding your starting line. You tested your speed, endurance, and ability to hold onto your running when fatigue set in. Now that we know where you are, it’s time to start changing HOW you run.

Here’s the thing: becoming a better runner isn’t just about your lungs. Running is a skill, and this week we are going to teach you how to build a more efficient stride from the ground up.

Throughout the week, you’ll find three running technique videos linked directly in your programming. WATCH THEM! 👀 They’re short, but the concepts we’re teaching will become the foundation for everything we do over the next several weeks.

We’ll start with your STACK - creating a strong running position with your head, shoulders, hips, and heels aligned.

Then we’ll work on your STRIKE + PULL - paying attention to where your foot meets the ground and learning to pull into your next stride rather than wasting energy pushing yourself upward.

Finally, we’ll put it together with your FALL - learning to move forward while maintaining the strong position you’ve built.

And here's your challenge this week: don't just do the drills and forget about them when the run starts.

During every 400m and every 200m, check in with yourself.

• Where are my eyes?

• Are my shoulders relaxed?

• Am I maintaining my stack?

• Where is my foot striking the ground?

• Am I falling forward from the ankles or the hips?

You don't need to fix everything at once. Pick a cue, practice it, notice what changes, and keep coming back to it.

Week 1 showed us how you run. Week 2 starts teaching you how to run MORE EFFICIENTLY.

We will learn the positions, practice the mechanics, and BUILD YOUR BASE. 🔥🏃‍♀️

1) “CVG’s Get Your Motor Running Warm-Up”

2 Rounds NOT For Time:

10 Alternating Knee Hugs

10 Cossack Squats (alt)

10 Glute Bridges

10 Air Squats

20 Mountain Climbers

2) 2:00 Dynamic Stretches

3) Active Pigeon x 10 (alt)

Review the Run Positioning instructional video.

Then

3 Sets NOT For Time:

:20 Running Position Lift Offs (R)

:20 Running Position Lift Offs (L)

10 Weighted Single Leg Marches (alt)

Coaches Note: Before we ask you to run farther or faster, we need to build a strong position to run FROM. Think head over shoulders, shoulders over hips and hips over heels. Keep your gaze forward, hands relaxed and arms at approximately 90°. Today is about finding that position and learning to maintain it once you start moving.

Heels Elevated DB Goblet Squats 4 x 8

Weight Suggestions: You may increase weight each set until you reach a heavy set for the day.

Beginner: 10-15# DB

Intermediate: 20-30# DB

Advanced: 35#(+) DB

WEIGHT USED: _____________________

2 x 400m Run

Rest EXACTLY 1:00 between efforts.

Goal: Run both 400m efforts at a controlled, sustainable pace.

Scaling Suggestions:

Beginner: 200m Run/Walk x 2

RUN 1 TIME: _____________________ | RUN 2 TIME: _____________________

“Base Builder”

For Time*:

30 DB Deadlifts

20 Burpees

30 DB Push Press

*Time Cap: 6 Minutes

Weight/Scaling Suggestions:

Beginner: 10# DBs | Elevated - Step Back Burpees

Intermediate: 15-25# DBs

Advanced: 30# DBs

TOTAL TIME: _____________________ | MODS AND WEIGHT USED: _________________

1) 200m Recovery Walk

2) Couch Stretch 2 x :20 sec holds/leg

3) Calf Stretch 2 x :30 sec holds/leg

1) “CVG’s Push & Pull Warm-Up”

2  Rounds NOT For Time:

10 Banded Pull-Aparts

10 Scap Push-Ups

10 Banded Lat Pull Downs

10 Plank w/a Reach (alt)

10 Passthroughs

2) 2:00 Dynamic Stretches

3) Cat/Cow 2 x 10

A) DB Strict Press 4 x 8

Weight Suggestions:

Beginner: 5-10# DBs

Intermediate: 15# DBs

Advanced: 20#(+) DBs

B) Supinated DB Row 4 x 8

Weight Suggestions:

Beginner: 5-10# DBs

Intermediate: 15-20# DBs

Advanced: 25#(+) DBs

A) WEIGHT USED: _____________________ | B) WEIGHT USED: ____________________

3 Sets NOT For Time:

10 Deadbugs (alt)

10 Weighted Russian Twists (each side)

:30 Hollow Hold

Weight/Scaling Suggestions:

Beginner: Unweighted - Heels Planted Twists | Shoulders up only

Intermediate: 10#

Advanced: 15#(+)

WEIGHT + MODS USED: _____________________

“Push Your Luck”

Every 2:00 For 10 Minutes: (5 Total Rounds)

10 DB Bench Press

12 Alternating V-Ups

(Rest for the remainder of each 2:00 window)

Weight/Scaling Suggestions:

Beginner: 5-10# DBs | V-Knee Ups (alt)

Intermediate: 15-25# DBs

Advanced: 30# DBs

WEIGHT +  MODS USED: _____________________

1) Cobra Stretch 2 x :30 sec holds

2) Chest Openers 2 x :20 sec hold/arm

3) Banded Shoulder Mobility

1) “CVG’s Just Ducking Around Warm-Up”

3 Sets NOT For Time:

10 Scoop Steps (alt)

2 Burpee Broad Jumps

10 Duck Walks

10 Plank w/a Reach

2) 2:00 Dynamic Stretches

3) Squat Therapy x 10

Review the Run Pulling instructional video..

-Then-

3 Sets NOT For Time:

5 Pulling Drill Reps (R)

5 Pulling Drill Reps (L)

Coaches Note: Today we're building on Monday's running position and focusing on what happens when your foot meets the ground. Instead of actively pushing yourself into the next stride, think strike and PULL. Your WHOLE foot should lightly contact the ground underneath your hip before your hamstring pulls the heel up toward you.

DB Hang Power Cleans 5 x 5

Weight Suggestions: You may build in weight each set until you reach a heavy 5 for the day.

Beginner: 10# DBs

Intermediate: 15-30# DBs

Advanced: 35#(+) DBs

WEIGHT USED: _____________________

6 x 200m

Odd Sets: Controlled/Easy

Even Sets: Moderate

Rest :45 between efforts.

Scaling Suggestions:

Beginner: 4 x 200m Run/Walk

HOW'D IT GO?: _____________________

A) Hip Airplanes 3 x 6 (each side)

Scaling Suggestions; Increase assistance as needed

B) Standing Banded Clamshells 3 x 10 (each side)

Scaling Suggestions: Most challenging band while maintaining full ROM.

1) 200m Recovery Walk

2) Pigeon Stretch 2 x :30 sec holds/leg

3) Legs to Wall Stretch 2 x 1:00 holds

MOVE MOVE MOVE! Row, yoga, hike, swim, jog, etc.

Suggested Mobility Sequence:

“Lower Body Mobility Flow”

Perform the following movements for 30-90 sec each pose / side:

Standing Hip Openers

Deep Squat to Stand

Deep Squat Side to Sides

90/90s

Cossack Squat

Reverse Warrior Lunge to Split Squat

1) “CVG’s Ready, Set, Go Warm-Up”

2 Rounds NOT For Time:

10 Alternating Knee Hugs

10 Toy Soldiers (alt)

10 Running High Knees (alt)

10 Fall-Forward Butt Kickers (alt)

10 Air Squats

20 Mountain Climbers (alt)

2) 2:00 Dynamic Stretches

3) Quadruped Hip Circles x 10/leg

Review the Run Falling instructional video.

-Then-

3 Sets NOT For Time:

5–7 Falling Drill Reps

Coaches Note: We've built your position and practiced your pull. Today we're putting those pieces together with your fall. Maintain the stacked position you've practiced all week and initiate your forward movement from the ankles—not by bending forward at the hips. Let gravity help move you forward while your body stays strong and connected.

Today we honor those who lost their lives and the heroes that ran towards danger on September 11th 2001.

“New York, New York”

For Time:

2001m Row

-Then-

4 Rounds:

9 Ab Mat Sit-ups

11 Box Jumps

-Then-

2001m Row

Weight/Scaling Suggestions:

Beginner: 1000m Row / 800m Runs | Box Step-Ups 12-16”

Intermediate: 18” Box    

Advanced: 20” Box

Last Performed: 9/11/25.  Please compare scores.

No Rower? The run equivalent is 1 mile.

TOTAL TIME: ___________________ | MODS USED: _________________

1) 200m Recovery Walk

2) Calf Stretch 2 x :30 sec holds/leg

3) Pigeon Stretch 2 x :30 sec holds/leg

4) Legs to Wall Stretch 2 x 1:00 holds

1) “CVG’s Banded Warm-Up”

2 Rounds NOT For Time:

10 Banded Good Mornings

10 Banded Lateral Walks (5 each direction)

10 Glute Bridges

10 Banded High Knees (alt)

10 Squats to Stands

2) 2:00 Dynamic Stretches

3) Unloaded 90/90 x 10 (alt)

DB Romanian Deadlifts 3 x 8

Weight Suggestions: You may increase weight each set while maintaining full ROM and control.

Beginner: 10# DBs

Intermediate: 15-25# DBs

Advanced: 30#(+) DBs

WEIGHT USED: _____________________

A) Glute Bridge Walkouts 3 x 8

Scaling Suggestions: Decrease ROM as needed.

B) Adductor Lifts 3 x 10 (each side)

Scaling Suggestions: Decrease ROM as needed.

“The KB Conditioner” - DB Edition

EMOM 12: (Every minute on the minute for 12 minutes)

1: 10 DB Snatches (alt)

2: 8 DB Goblet Squats

3: 12 DBS (American)

4: 10 DB Goblet Lunges (alt)

Repeat for 3 total rounds

Weight/Scaling Suggestions:

Beginner: 10-15# DB

Intermediate: 20-30# DB

Advanced: 35# DB

WEIGHT +  MODS USED: _____________________

1) Box Shoulder Stretch 2 x :20 sec holds

2) Hamstring Stretch 2 x :30 sec holds/leg

3) Couch Stretch 2 x :20 sec holds/leg

4) 2:00 Static Stretches

Be sure to get to the grocery store and properly prep your meals for the week.

Back to TTSL Dashboard