2 Banded
Arm Drives
Why? Adds resistance to train power and control.
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3 TRX
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Y or W Raises
Why? Helps you hold good shoulder posture while running.
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4 Run
in Place with Arm Focus
Why? Simulates real running while you focus on arm movement.
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L I V E |
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How to do it:
• Attach a light resistance band behind you
• Hold one end in each hand
• Mimic a running arm swing: drive back, then return smooth
• Keep your core tight. No wiggling!
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How to do it:
• Lean back holding TRX straps
• Raise arms into a Y or W shape
• Squeeze shoulder blades together – no shrugging
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How to do it:
• Stand tall and run in place
• Keep arms bent and swinging naturally
• Stay relaxed; no flapping or crossing over
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W E L L |
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Do this: 2 sets of 12 – 15 per arm |
Do this: 2 – 3 sets of 10 – 12 reps |
Do this: 30 – 45 seconds x 2 – 3 rounds |
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Pro tip:“ Snap it back, don’ t swing wild.” |
Pro tip:“ Pinch between your shoulder blades like you’ re holding a pencil.” |
Pro tip:“ Imagine you’ re drumming a beat with your shoulders.” |