The Reach Challenge

Welcome to the Reach Challenge!

Over the next 4 weeks, we’re combining functional training with running so you can move with the strength and speed of a hybrid athlete.

Throughout this challenge, you’ll follow a “less is more” full body split with running on the days in between.

WHAT YOU WILL ACHIEVE
By completing the Reach Challenge you can expect to:
✓ Build functional strength
✓ Improve running performance
✓ Optimize energy & recovery
✓ Injury-proof your hips, knees, and feet
✓ Reach a whole new level of fitness!

WHO IS IT FOR
The Reach Challenge is for you if:
✓ You have weightlifting experience and are looking to get into (or improve) your running
✓ You’re training for a 5km to 10km running goal*
✓ You’re ready to try a “less is more” approach to optimize energy & recovery
✓ You can commit to 3x, 30-45 minute weightlifting workouts per week and running on the days in between
✓ You want to train like an athlete as part of our Team!

*Guidance is provided for how to adjust if you’re training for a different running goal

Throughout the Reach Challenge you will explore a variety of training techniques, including:
-Dynamic Stretching and Mobility Warm Up Routines
-Full Body Weightlifting Workouts to build your foundation of strength
-Plyometric Exercises to build power through your lower body
-Stability Exercises to injury-proof your hips, knees, and feet
-Mobility Flows to support range of motion and avoid imbalances
-Functional Core Workouts to strengthen your body from the inside out

WORKOUT DURATION
The Reach Challenge is based around our “less is more” approach to training. You can expect full body workouts between 30-45 minutes each with 15-30 minute optional mobility and functional core workouts on the days in between.

Run duration will vary depending on your ability.

DIFFICULTY
The Reach Challenge is recommended if you have weightlifting experience and are looking to get into (or improve) your running.

There are two levels of running workouts provided, each following a 3 day running split:

LEVEL 1 is for you if:
✓ You can walk 30 minutes continuously
✓ You’re active most weeks
✓ Your goal is to run continuously

LEVEL 2 is for you if:
✓ You can run 30 minutes continuously
✓ You’re running most weeks
✓ Your goal is to run further, faster

If you’re a more experienced runner or following a different running split, see the included RESOURCES section for how to adapt your schedule.

EQUIPMENT NEEDED
This challenge includes a combination of dumbbell-only and bodyweight workouts that can be completed at home or in a gym. We recommend having access to:

-1 lighter set of dumbbells (5-10 lbs)
-1 heavier set of dumbbells (15-30 lbs)
-Non-slip resistance bands (get ours here)
-Bench / box / or stable piece of furniture 1-2’ off the ground
-Exercise mat

Learn more about the challenge here: https://theteamplans.com/pages/reach

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WEEK 1 SCHEDULE
36.8 KB

WEEK 1 SCHEDULE

36.8 KB
38:40

Speed In Strength Full Body

Speed In Strength Full Body

39m | Intermediate to Advanced

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Very Light dumbbells (1-5 lbs) (optional), Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional), Box
21:14

Ground Floor Core

Ground Floor Core

21m | Intermediate

Works Well For:
Strength Training | Abs & Core | Pelvic Floor

Equipment Needed:
Lights dumbbells (5-15 lbs)
32:23

2-For-1 Full Body

2-For-1 Full Body

32m | Intermediate to Advanced

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box (optional)
17:29

Flip It & Reverse It Hip Mobility

Flip It & Reverse It Hip Mobility

17m | Beginner to Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A
45:44

Hit It & Hold It Full Body

Hit It & Hold It Full Body

46m | Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional)
21:24

Spine Time Mobility

Spine Time Mobility

21m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A
LEVEL 1 RUN
25.8 KB

LEVEL 1 RUN

25.8 KB
LEVEL 2 RUN
30.5 KB

LEVEL 2 RUN

30.5 KB
WEEK 2 SCHEDULE
36.7 KB

WEEK 2 SCHEDULE

36.7 KB
38:05

Fast Pass Full Body

Fast Pass Full Body

38m | Intermediate to Advanced

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Very Light dumbbells (1-5 lbs) (optional), Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional), Box
23:10

Twist & Resist Fusion Core

Twist & Resist Fusion Core

23m | Intermediate

Works Well For:
Strength Training | Abs & Core | Pelvic Floor

Equipment Needed:
Lights dumbbells (5-15 lbs)
31:22

Short & Spicy Full Body

Short & Spicy Full Body

31m | Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)
18:48

Flex & Reset Upper Mobility

Flex & Reset Upper Mobility

19m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A
45:02

There Will Be A Pause Full Body

There Will Be A Pause Full Body

45m | Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional)
21:15

Game Ready Hip Mobility

Game Ready Hip Mobility

21m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A
LEVEL 1 RUN
25.6 KB

LEVEL 1 RUN

25.6 KB
LEVEL 2 RUN
28.8 KB

LEVEL 2 RUN

28.8 KB
WEEK 3 SCHEDULE
36.4 KB

WEEK 3 SCHEDULE

36.4 KB
38:21

Spring Forward Full Body

Spring Forward Full Body

38m | Intermediate to Advanced

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional), Box
26:21

Hips Don't Lie Core

Hips Don't Lie Core

26m | Intermediate

Works Well For:
Strength Training | Abs & Core | Pelvic Floor

Equipment Needed:
Lights dumbbells (5-15 lbs)
31:27

Fast Fix Full Body

Fast Fix Full Body

31m | Intermediate to Advanced

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)
19:15

Hidden Range Hip Mobility

Hidden Range Hip Mobility

19m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A
45:52

Finish Strong Full Body

Finish Strong Full Body

46m | Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional), Box
22:48

Fixer Upper Mobility

Fixer Upper Mobility

23m | Beginner

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A
LEVEL 1 RUN
29.5 KB

LEVEL 1 RUN

29.5 KB
LEVEL 2 RUN
29 KB

LEVEL 2 RUN

29 KB
WEEK 4 SCHEDULE
36.8 KB

WEEK 4 SCHEDULE

36.8 KB
38:02

Full Send Full Body

Full Send Full Body

38m | Intermediate to Advanced

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Box
26:45

Connect The Dots Core

Connect The Dots Core

27m | Intermediate

Works Well For:
Strength Training | Abs & Core | Pelvic Floor

Equipment Needed:
Lights dumbbells (5-15 lbs)
30:53

Don't Call It A (Th)Repeat Full Body

Don't Call It A (Th)Repeat Full Body

31m | Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)
15:51

Lock & Key Upper Body

Lock & Key Upper Body

16m | Beginner to Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A
44:50

Final Mile Full Body

Final Mile Full Body

45m | Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional)
21:17

Bottoms Up Lower Body Mobility

Bottoms Up Lower Body Mobility

21m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A
LEVEL 1 RUN
27.1 KB

LEVEL 1 RUN

27.1 KB
LEVEL 2 RUN
29.2 KB

LEVEL 2 RUN

29.2 KB
RESOURCES
113 KB

RESOURCES

113 KB
THE WEEKLY SCHEDULE
32.7 KB

THE WEEKLY SCHEDULE

32.7 KB
EXAMPLE: 2 RUNS PER WEEK
54.1 KB

EXAMPLE: 2 RUNS PER WEEK

54.1 KB
EXAMPLE: 3 RUNS PER WEEK
59.4 KB

EXAMPLE: 3 RUNS PER WEEK

59.4 KB
EXAMPLE: 4 RUNS PER WEEK
60.3 KB

EXAMPLE: 4 RUNS PER WEEK

60.3 KB
EXAMPLE: 5 RUNS PER WEEK
57.9 KB

EXAMPLE: 5 RUNS PER WEEK

57.9 KB