Run Strong Again · Phase 1 · Laying the Groundwork · SUI Pathway
Workout 2 — Seated → Standing → Impact
10–15 minutes · 2× per week · your Intake Screen result shapes what you do below
Do these first — SUI pathway
Your pathway-specific exercises. Do these together with the baseline below, every Workout 2.
▶Loaded Box Squat
6–10 reps · exhale on the way up
▶Sidelying Hip Abduction
10–15 reps each side · lead with the heel
▶Banded Assisted Sit-Up
5–10 reps · let the band help
Do these every time
Everyone does these, every Workout 2, no matter what your screen showed.
▶Activation Breath
Add this to any exercise with a movement change — Roll-Up Bridges, box squats, leg raises. For static holds, just keep breathing.
▶Pelvic Floor Muscle Training
Same focus as Workout 1, now seated → standing — tap yours below.
What's your focus?
Activation Focused
Relaxation Focused
Both
▶Roll-Up Bridges
8–10 reps · roll up one vertebra at a time, roll down the same way
▶Single Leg Balance
Build to 30 sec each side · wobble-free, no breath-holding, no arms to catch you
▶Single Leg Heel Raise
Build toward 25 each side · controlled up and down
▶Bounce in Place
To 1 minute or to symptom start, whichever comes first · soft, light, springy
Then add — based on your screen
Same as Workout 1: tap how you did on each test. Quality over quantity, always.
Symptom guardrail: No more than a 1–2/10 bump from baseline, back to baseline within an hour or by the next day. If it climbs more, drop back half a step — not a whole level.
