Strength and Mobility

Jay Johnson, Dr. Richard Hansen SAM Routines
Here are the first two phases of the Jay Johnson with Dr. Richard Hansen Strength And Mobility (SAM) routines. There are 5 levels available , but the other three (3,4,5) are a bit advances, and it's not likely we'll get to them over the summer. If you're curious, they're easy to find on YouTube.
Here is a youtube playlist that includes all the phases, as well as several other drills.

These drills below should be done after the running part of your workout, but start with Phase 1 Easy Day. We'll have other routines as well, but start with these.
Islander Track Home Page
The easy day routines are designed to be done after an easy day such as a base run or recovery run. SAM Phase 1 Easy Day Core Strength Prone Plank x 10 Seconds Side Plank x 10 seconds each side Prone Plank x 10 Seconds Hip Strength Double Hip Bridge x 6 Clams x 6 Reverse Clams x 6 Lateral Leg Raise x 6 : toe in, toe neutral, toe out Hip Mobility Donkey Kicks x 8 Donkey Whips x 8 Fire Hydrants x 8 Knee Circles Forward x 8 Knee Circles Backward x 8 Cat-Cow x 5 Cycles SAM Phase 2 Easy Day Core Strength Prone Plank x 20 Seconds Side Plank x 20 Seconds Supine Plank x 10 Seconds Side Plank x 20 Seconds Prone Plank x 20 Seconds Hip Strength Single Leg Bridge x 8 Clams x 8 Reverse Clams x 8 Lateral Leg Raise x 8 : toe in, toe neutral, toe out Hip Mobility Donkey Kicks x 8 Donkey Whips x 8 Fire Hydrants x 8 Knee Circles Forward x 8 Knee Circles Backward x 8 Lower Body Crawl x 10 Iron Cross x 10 Australian Craw x 10 Iron Cross x 10 Groiners x 10 Cat-Cow x 5 Cycles	The hard day routines are designed to be done after a harder day such as a progression run, reps, or intervals. SAM Phase 1 Hard Day Core Strength Prone Plank x 20 Seconds Side Plank x 20 seconds each side Supine Plank x 10 Seconds Side Plank x 20 Seconds Prone Plank x 20 Seconds Hip Strength Split Squat x 5 Each Leg Side Walk Squat x 5 Each Leg Good Morning x 8 Bird Dog x 5 Clams x 8 Reverse Clams x 8 Reverse Air Clams x 8 Lateral Leg Raise x 6 : toe in, toe neutral, toe out Hip Mobility Donkey Kicks x 8 Donkey Whips x 8 Fire Hydrants x 8 Knee Circles Forward x 8 Knee Circles Backward x 8 Cat-Cow x 5 Cycles SAM Phase 2 Hard Day Skipping and Dynamics Skip Forward for 30 meters Skip Side to Side for 30 meters Lateral Shuffle x 10 each direction Forward Walking Lungh x5 Each Side Wide Outs x 10 Mountain Climbers Singles In x 10 Lateral Lunge x 10 Wave Lunge x 10 Core Strength Prone Plank x 25 Seconds Supine Plank x 25 Seconds Prone Plank x 25 Seconds V-Sit x 10 Seconds Superman x 10 V-Sit x 10 Seconds Hip Strength Split Squat x 5 Each Leg Side Walk Squat x 5 Each Leg Good Morning x 8 Bird Dog x 5 Clams x 8 Reverse Clams x 8 Reverse Air Clams x 8 Lateral Leg Raise x 8 : toe in, toe neutral, toe out Hip Mobility Donkey Kicks x 8 Donkey Whips x 8 Fire Hydrants x 8 Knee Circles Forward x 8 Knee Circles Backward x 8 Lower Body Crawl x 10 Iron Cross x 10 Australian Craw x 10 Iron Cross x 10 Groiners x 10 Cat-Cow x 5 Cycles