BULLET PROOF YOUR MARATHON:

A 12 WEEK PHYSIO GUIDE

Build resilience and increase performance in the ultimate half & full marathon prehab guide!


HOW DOES IT WORK?

A progressive specialised 12 week guide to help you train injury free using these magic bullets to get you to the start line fresh and fast:

  • LIVE classes: strength and endurance, and stretch and mobility

  • Three phased training plan: foundational phase, build phase and taper phase

  • ON DEMAND classes: express core workouts and recovery sessions

Course curriculum

  • 1

    INTRODUCTION: BULLET PROOF YOUR RUN PROGRAM WITH AB

    • WHAT TO EXPECT!

  • 2

    LIVE CLASSES: PILATES AND MOBILITY WITH ALICE

    • LIVE CLASSES WITH AB

    • LIVE Pilates for Runners - Tuesday 6pm

    • LIVE Stretch and Mobility for Runners Friday 5pm "WINEDOWN"

  • 3

    BULLET PROOF 12 WEEK PROGRAM: 3 PHASES

    • 12 WEEK DRIP FED PILATES FOR RUNNERS

    • 12 WEEK BUILD: WEEKLY SESSIONS (ANYTIME)

    • PHASE 1: The first four weeks of your 12 week plan!

    • PHASE 1, WEEK 1: Pilates for Runners RECORDED LIVE

    • PHASE 1, WEEK 2: Pilates for Runners LIVE & RECORDED

    • PHASE 1, WEEK 3: Pilates for Runners LIVE & RECORDED

    • PHASE 1, WEEK 4: Pilates for Runners LIVE & RECORDED

    • PHASE 2: Week 4-8 of Bullet Proof your run.

    • PHASE 2, WEEK 5: Pilates for Runners LIVE & RECORDED

    • PHASE 2, WEEK 6: Pilates for Runners LIVE & RECORDED

    • PHASE 2, WEEK 7: Pilates for Runners LIVE and RECORDED

    • PHASE 2, WEEK 8: Pilates for Runners LIVE & RECORDED

    • PHASE 3: Week 8-12 of Bullet Proof your Run

    • PHASE 3, WEEK 9: Pilates for Runners express

    • PHASE 3, WEEK 10: Pilates for Runners

    • PHASE 3, WEEK 11: Pilates for Runners

    • PHASE 3, WEEK 12: Pilates for Runners final express pilates!

  • 4

    RECORDED LIVE SESSIONS - PILATES FOR RUNNERS & MOBILITY

    • WEEK ONE: Pilates for Runners - live recording

    • WEEK ONE: Stretch and Mobility Recovery Session/Winedown - live recording

    • WEEK TWO: Pilates for Runners - live recording

    • WEEK TWO: Stretch and Mobility Recovery Session/Winedown - live recording

    • WEEK THREE: Pilates for Runners - live recording

    • WEEK THREE: Stretch and Recovery Session/Winedown - live recording

    • WEEK FOUR: Pilates for Runners - live recording

    • WEEK FOUR: Stretch and Recovery Session/Winedown - live recording

    • WEEK FIVE: Pilates for Runners - live recording

    • WEEK FIVE: Stretch and Recovery Session/Winedown - live recording

    • WEEK SIX: Pilates for Runners - live recording

    • WEEK SIX: Stretch and recovery Session/Winedown - Live recording

    • WEEK SEVEN: Pilates for Runners - live recording

    • WEEK SEVEN: Stretch and Recovery Session - Winedown - Live recording

    • WEEK EIGHT: Pilates for Runners - live recording (knee drive focus)

    • WEEK EIGHT: Stretch and Mobility - Winedown - Live recording

    • WEEK NINE: Pilates for Runners - live recording (hip extension)

    • WEEK NINE: Stretch and Mobility - Winedown - Live recording

    • WEEK TEN: Stretch and Mobility

    • WEEK ELEVEN: Pilates for Runners - live recording (lateral strength)

    • WEEK ELEVEN: Stretch and Mobility - live recording

  • 5

    ANYTIME CORE EXPRESS SESSIONS: pre recorded

    • CORE AND MOBILITY: Bonus Saved Sessions! (Anytime)

    • CORE EXPRESS SESSIONS: PRE RECORDED

    • 30min Core workout for Runners - "ABs with AB"

    • Express core for runners: ABs with AB

  • 6

    ANYTIME MOBILITY AND STRETCH SESSIONS: pre recorded

    • STRETCH AND RECOVERY FOR RUNNERS: PRE RECORDED SESSIONS

    • Stretch and Mobility for runners: AKA Winedown....

    • Stretch and Mobility for Runners: AKA "WINEDOWN"

  • 7

    EXTRA SESSIONS! SHORT PHYSIO SEQUENCES

    • SHORT STRETCH FLOW POST RUN: WHOLE BODY!

    • GLUTE SERIES: Happy glutes = Happy running

  • 8

    WHAT'S NEXT?!

    • How can we STAY bullet proof?!