Full Weight Lifting Routine for Runners with Sam Parsons

Today, we are going through the full weight lifting routine of Sam Parsons that he uses to stay injury free as a professional runner and German national record holder. Hope you guys learned a lot from this video. Don’t be afraid to roast Sam in the comments below. Also, which lift is your favorite? Intro: 0:00-0:39 Warmup: 0:39-1:17 Exercise 1: 3x4 Light Squats 1:17-1:30 Exercise 2: 3x6 Calf Raises 1:30-1:53 Exercise 3: 3x10 plus 3x10 each leg Rebounding Calf Raises 1:53-2:10 Exercise 4: 3x5 each leg Bulgarian Split Squats 2:10-2:33 Exercise 5: 2x10 each leg Lateral Lunges 2:33-2:50 Exercise 6: 3x5 each leg Step Ups 2:50-2:57 Exercise 7: 3x5 each leg “The Parsons“ 2:57-3:29 Exercise 8: 2x10 Hamstring Eccentrics plus Marches 3:29-4:09 Exercise 9: 3x10 Eccentric Calf Loads 4:09-4:38 Exercise 10: 15 each side Copenhagen Planks 4:38-5:00 Exercise 11: 2x5 each leg Hamstring Isometric Holds 5:00-5:43 Exercise 12: 2x10 each arm Balanced Dumbbell Rows 5:43-5:52 Exercise 13: 2x10 each arm Dumbbell Press Ups 5:52-6:05 Exercise 14: Jumps 6:05-6:47 10 Pack Abs with Sam Parsons 6:48-6:56 Exercise 15: 2x5 In & Out plus Stir The Pot 6:56-7:28 Exercise 16: 15 each side Weighted Side Plank 7:28-7:52 Exercise 17: 10 each Shoulder Taps 7:52-8:14 Exercise 18: 2x10 Leg Lifts 8:14-8:33 Exercise 19: 10 each Bird Dogs 8:33-8:45 Exercise 20: 10 each Dead Bugs 8:45-9:09 Outro: 9:09-9:57