StrideFit Stage 2
Weeks 4 - 6

Welcome back and congratulations on completing Stage 1 of the Rohan StrideFit plan.

We hope you enjoyed it and feel raring to go for Stage 2.

In this section you’ll see some new exercises and some that you’ve seen before. Don’t forget, a lot of the exercises included in this plan use a resistance band. If you don’t have one, they can all be done without.

Good luck and we’ll look forward to seeing you at Stage 3!

A. Mobility and Rolling

B. Strength Circuit

• Side Strides

• Press Ups

• Towel Single leg Squat

• Standing Reverse Flye

• Forward and Back lunge

• Bicep Curl

• Lateral Lunges

• Mountaineers

• Single Leg Bodylift

• Basic plank

C. Stretch

Side Strides

Place a resistance band in a loop around your ankles. Step to one side maintaining a straight torso and straight legs. Take small steps focusing on feeling the exercise in the gluteus muscle.

Press up

Assume a face down position on the ground with palms of hands on the floor under the shoulders and legs extended with the balls of your feet touching the ground keeping your body straight. Raise yourself up using your arms maintaining a stable torso. Lower your torso to the ground until your elbows form a 75-degree angle, and then raise yourself back up by attempting to push the ground away from you. For an easier version keep your knees on the floor.

Towel Single Leg Squat

Using a towel wrapped around something for support and maintaining a strong straight torso on one leg, lower yourself down leaning backwards from the hip and bending at the knee. Control the movement and squeeze the bum to return to the start position.

Bent-over reverse flye

Stand on the middle part of the band with one foot. Maintain a split stance to help with stability. Take hold of each end of the band in each hand. Tip the hips forwards to around 45 degrees whilst keeping your back straight. Bring the arms out forwards in front of you, arms bent slightly at the elbow. Then bring the arms away from each other as far back as you can keeping the arms slightly bent. Return to starting position then repeat.

Forward and back lunge

Step forward bending both knees to 90 degrees while maintaining a straight torso. Push straight back up taking a step backwards into a reverse lunge bending both knees to 90 degrees maintaining a straight torso. Push straight back up to starting position.

Bicep Curl with band

Stand straight and keep a neutral spine with your feet firmly placed on the floor. Hold the band with straight arms just outside of legs and with one foot on the band. Curl the band up to the chest by bending the arms keeping the elbows tucked in to the sides. Lower the arms slowly.

Lateral Lunge

Step to the right bending the right knee to 90 degrees while maintaining a straight left leg and leaning forward maintaining a straight torso. Push straight back up taking a step back to the middle and repeat to the other side.


Place your hands on the floor, ensuring your shoulders are directly aligned over your wrists. Hold your body in a straight line and slowly bring one knee up to your chest, move as far as possible without putting your foot on the floor and then return the foot and repeat on the other side. Take care to keep your body as straight as possible throughout the exercise.

Single leg bodylift

Lie on your back with your feet on the floor and your knees bent. Keep rolling your pelvis forwards and backwards until you are happy that you can find the mid-point (neutral pelvis). Hold this position. Remove one foot and hold this leg vertically. Slowly lift your pelvis off the floor until your hips and knees are in line with your shoulders. Slowly lower down into the starting position and repeat.

Basic Plank

Lie face down with your elbows on the ground; elevate your body up keeping your weight distributed between your forearms and feet. Your elbows should be bent at a 90-degree angle. Keep your back straight with the hips raised off the floor. Squeeze the torso tight ensuring the body is parallel to the floor. Hold this position for as long as required.

Mobility and Rolling

These low-impact exercises are done at the start of each session. They’ll help to improve the range of motion in your joints and muscles, assisting in improving posture and preparing you for the next set of exercises in the programme.

Hip Flexor Reach

Kneel on the left leg with the right leg out in front and right foot flat on the floor. The front knee should be bent to 90 degrees and at 90 degrees to the hip. Push the hips forward and at the same time reach with your arms forward and up above your head. The torso should be straight and upright. Keep your abs tight so you do not get unwanted movement in the lower back. Repeat on the other side.


Start in a press up position making sure your abs stay tight and that your hands are beneath your shoulders. Bring your right foot up to the outside of your right hand. Try to maintain a straight back by bringing your chest up as you step forward with the foot. Hold this position for 2-3 seconds and then repeat on the other leg. You should feel this stretch on the inner thigh and hip area. Repeat for set number of repetitions.

Lying T-spine Rotations

Lie on your side and bend your hips to 45 degrees and your knees to 90 degrees. Stack your shoulders and hips on top of each other. Slide your shoulder blades down your back and away from your ears. Keeping your neutral pelvis and shoulder blade position, open your chest by reaching the uppermost arm towards the ceiling. Continue to reach this arm out to the side allowing the upper body to rotate and the chest to open to the ceiling. Slowly rotate the arm and upper body back to the starting position and repeat. Repeat on the other side.

Wall Angel

Stand with your back against a wall and your feet a step forward. Roll your pelvis forwards and backwards until you are happy that you have found your mid-position (neutral pelvis). Keeping your shoulders down, raise your arms above shoulder height and with your palms facing away from you, create a Y shape. Holding this position, pull the lower points of the shoulder blades down and in whilst bringing your elbows down towards your sides. Try to keep your arms and hands as close to the wall as possible. Slowly return to the starting position and repeat.

Lower Back/Glute Rotation

This stretch should be felt along the side of the torso and into the side of the abdomen. Lie on your back, arms outstretched on each side of the body. Bend the right knee and bring up to hip height. Keep the left leg straight; take the right knee across to the left side of the body keeping the hip and knee at a 90-degree angles. Repeat on the opposite side.

Iliotibial Band (ITB) Rolling

Lie down on your side supporting your upper body with your hands on the floor. Position the roller underneath your outer thigh and rest your weight on the roller. Now move along the floor allowing the roller to move along your outer thigh from the hip to the knee and back again. Keep as much pressure on the roller as you can manage. Some mild discomfort should be expected.


Lie down on your back with the roller underneath and across your upper back. Keep your feet flat on the floor and place hands behind the head to support and protect the neck. Move slowly back and forth allowing the roller to roll underneath your upper back from the top of the hips and up to the lower neck.

Glute Rolling

Sit back with the roller lying underneath and across your buttocks. Support your upper body with your hands behind you on floor and place one foot on the opposite knee. Shift your bodyweight onto the side of the bent leg and roll back and forth with as much of your bodyweight on the roller as possible. Repeat on the opposite side.

Leg Swings

Stand sideways onto a wall or bench with your weight on your left leg and your right hand on the wall for balance. Swing your right leg forward and backwards, maintaining a straight back.

Leg Swings Lateral

Leaning slightly forward with both hands on a wall or bench and your weight on your left leg, swing your right leg to the left in front of your body, pointing your toes upwards as your foot reaches its furthest point of motion, then swing back to the right. Repeat to the other side.

Standing Hamstring

Start by stepping forward with your right leg toes pointing up locking your leg out. Then bend at the waist and lean forward until you feel a nice stretch in the hamstrings. Repeat on the other side.

Glute/ITB using Bench

Standing in front of a bench step one foot up and externally rotate the hip so that the inside of the foot is facing upwards with the weight resting on the outer foot and the knee bent. Slowly lower your body by bending the back leg until your feel a stretch around the hip of the elevated leg and along the outside of the thigh.

Hip Flexor

This stretch should be felt in the front of the hip. Kneel on the left leg with the right leg out in front and right foot flat on the floor. The front knee should be bent to 90 degrees and at 90 degrees to the hip. Lean forwards tilting the hips forward. The torso should be straight and upright. Repeat on the other side.

Lower back

Lie on your back and pull your knees in towards your chest keeping your head on the floor. Continue to pull in until your feel a gentle stretch on the lower back.

Calf Muscles

This stretch should be felt in the back of the lower leg. Stand near a wall or sturdy object to help you balance. Bring one leg forward for support. Your outstretched leg should form one straight line behind you. With both feet facing forwards, shift forward from the ankle joint until a stretch is felt in the calf. Repeat on the other side.

Inner Thigh

Stand with a wider than shoulder width stance with your toes pointing forward. Slowly lean to one side by bending the knee on that leg while keeping the other leg straight. Keep going until you feel a stretch reflex on the inside of the thigh of the straight leg.

Cat Stretch

Kneel down on the floor, place your hands slightly forward of your shoulders and your knees underneath your hips. Roll your pelvis forwards and backwards until you are happy that you have found your mid-position (neutral pelvis). Push up through the shoulder blades rounding the upper back, feeling a stretch between the shoulder blades. Push down and try to push the upper back through the middle of the chest without rounding the lower back.

Rotational Spine

Lie on your back with your arms outstretched to your sides. Bend your knees up towards the waist and slowly lower your legs to one side keeping your shoulder blades pressed into the floor. Repeat on the other side.

Upper Chest/Lat Stretch

Placing your hands on a wall or the back of a bench, slowly sit back by bending the knees taking care to keep your back straight, until your arms and body are straight. With your arms now out in front of you, sit back into the stretch so that you feel a gentle pull down the outside of your torso.

Quad Stretch

This stretch should be felt along the front of the thigh. Stand up straight, bend one knee and grasp just above the ankle pulling the heels up towards the backside. Keep the supporting knee slightly bent, and tilt the hips forward, keeping the stretched leg in-line with the supporting leg. Repeat on the other side.

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