Suprset.

You don’t need 20 exercises. Runners need very few that actually carry over and ones that you can do anywhere.

Most strength work look busy, very little of it transfers to running. Running is unilateral, training like it is a good start. These four do.

1. Hip Flexor Cable Pull
3 x 10 - 15 each side
Slow and controlled. Progress weight, start light you don’t need a cable@machine, a kettlebell and bands also do a solid job.
Helps builds active hip flexion for efficient stride mechanics and posture under fatigue.

2. Deficit Bulgarian Isometric Hold
3 x 30 - 45s each side
Your hips will thank you later but they fkn hurt.
Develops tendon resilience, control in deep positions and is easier on the joints.

3. Tibialis Raises
3 x 15 - 20 or to failure because your body gives up first for sure. Full range, pause at the top.
Supports ankle stiffness, foot control, and lower-leg durability.

4. Bulgarian Split Squat Drop Set
2 - 3 rounds
Heavy > lighter > bodyweight
Builds strength under fatigue and reinforces form when technique usually breaks down. You’ll need your rear foot support for better range of motion. The setup here is higher than the optimum, you want to aim for a total height 18inches height.

Fewer movements. Better positions. Consistent loading. REPEAT: yes it’s boring but it works. Save it for later.

Most people don’t struggle with Bulgarians split squats because they’re weak. They struggle because the setup breaks before the muscles do.

One dumbbell plus a hand on something feels “safer”, but it caps load fast and just a stretch. Two dumbbells let you progress, until balance becomes the limiting factor.

Rolling stands don’t solve it, they just move the problem.
If balance is interrupting the work, the work isn’t the problem. The setup is.

Disagree if you want but if you’ve ever grabbed the rack mid-set, this is why 😁

So… it didn’t need to be that dramatic, Flora enjoys Bulgarians now and I enjoyed editing this.