@jonnyrdavies
Instagram 路 Vlog
@jonnyrdavies Full breakdown of my current leg day split. Ahead of a huge 2027 I鈥檓 working my lower body twice a week to manage some insane distances I鈥檒l be running. @adidastraining Spezial Training Shoe on the feet @bxrlondon Isometric lunge holds Kossac squats Box drops Zercher squats Split stance dumbbell RDLs Hip thrusters Calf raises Banded knee drivers Banded tib raises Cable stacked hip aeroplanes Get after it 馃 #running #runner #run
Performance
Video #49319 路 Vlog
[01]
The creator provides a detailed, step-by-step guide to his personal leg day workout routine, which is optimized for runners. He demonstrates a series of exercises, starting with isometric holds and mobility drills, moving to force absorption exercises, then covering main compound lifts like Zercher squats and RDLs, and finishing with accessory work for calves, hip flexors, and tibialis muscles. Throughout the video, he uses a voiceover to explain the specific purpose and benefit of each movement in relation to improving running performance and preventing injuries.
[02]
[03]
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[05]
What stops the scroll in the first 3 seconds
Title hook
RUNNERS LEG DAY in detail
Verbal hook
I've been running and lifting for eight years and in that time my leg day has changed considerably.
Visual hook
A shirtless, muscular man with a defined physique walks towards the camera in a modern gym setting, immediately establishing authority and visual interest for a fitness-focused audience.
[07]
The promise the opener makes, and how the video pays it back
Hook
The Authority & Evolution Hook: Establishes credibility through years of experience and frames the content as the superior, current version of a long-perfected process, creating immediate buy-in.
Payoff
The Sharable Call-to-Action: Concludes with a direct and highly specific prompt for the viewer to share the video with a particular type of person, ending with a playful, personal challenge to drive engagement.
[08]
The structural pattern this video runs on
Framework
The Expert's Evolved Routine
A credible expert shares their current, refined process for a specific goal, justifying each step with a mix of scientific reasoning and relatable, personal insights to provide a complete and actionable guide.
The Foundational Mandate
Introduces the necessary but less glamorous first steps, preemptively handling objections about them being 'boring' by stating their critical importance to the end goal.
The Relatable Weakness Fix
Addresses a common audience pain point by admitting a personal failing in that area, then presents the next step as the direct solution, building rapport and trust.
The Scientific Justification
Presents a component by explaining the underlying principle or scientific reason it works, connecting abstract theory to a practical, goal-oriented application.
The Controversial Endorsement
Introduces a core, difficult component with a bold, superlative claim about its unique effectiveness, justifying the high effort required and establishing a strong point of view.
The Specificity & Vanity Play
Justifies a component by linking it to the specific demands of the goal, then adds a secondary, appearance-based benefit to broaden motivation.
The Call-Out & Comedic Warning
Directly addresses the audience about a commonly skipped step, using humor and relatable social observations to make the advice memorable and persuasive.
The Neglected Essentials
Rapidly covers smaller, often-overlooked components, framing them as the secret differentiator that 'most people' miss, thus providing insider knowledge.
The Social Obstacle & Superiority Promise
Introduces a final, unconventional step by acknowledging its potential social awkwardness and immediately reframing it as a mark of superior knowledge and results.
Full breakdown of my current leg day split. Ahead of a huge 2027 I鈥檓 working my lower body twice a week to manage some insane distances I鈥檒l be running. @adidastraining Spezial Training Shoe on the feet @bxrlondon Isometric lunge holds Kossac squats Box drops Zercher squats Split stance dumbbell RDLs Hip thrusters Calf raises Banded knee drivers Banded tib raises Cable stacked hip aeroplanes Get after it 馃 #running #runner #run
title 路 beginning
RUNNERS LEG DAY in detail
informational 路 beginning
ISOMETRIC LUNGE HOLDS HEEL UP
informational 路 beginning
MOBILITY COSSAK SQUATS
informational 路 beginning
FORCE ABSORPTION BOX DROPS
informational 路 middle
ZERCHER SQUATS HEEL ELEVATED
informational 路 middle
SPLIT STANCE RDL
informational 路 middle
HIP THRUSTERS
informational 路 middle
CALF RAISES
informational 路 end
BANDED KNEE DRIVERS
informational 路 end
BANDED TIB RAISES
informational 路 end
CABLE STACKED HIP AEROPLANES
I've been running and lifting for eight years and in that time my leg day has changed considerably. So this is what my standard leg day looks like now. I know it's a bit boring but we gotta start with the isometrics. Tendon strength for running is so damn important. Now my mobility has always been a bit shit. So before we get into the big lifting, we are doing some cossack squats. So much of our ability to run well is predicated on our ability no on our ability to absorb force which can be trained in the gym and box drops are a great way to do that. Vircher squats are really fucking hard. But as someone who's squatted for over fifteen years, I can safely say these are the most beneficial to my running of any of the squat patterns. As running is a single leg sport, we do have to mimic that with some of our movements and split stance RDLs are a great way to do that for your hamstrings. And not to mention your hamstrings look bloody good in a pair of five inch shorts. Gentlemen, I know a lot of you are skipping out of the bunda builder machine. Just make sure you're not making eye contact with anyone while you do this and load those damn glutes. Do not forget to train your calves. Standing, seated, single leg and double leg. Rank make sure variation is hit throughout the week. Hip flexors are so important when running best most people don't train. Personally, I prefer doing these with resistance bad. And same goes for my tier raises. I love doing these with a band. I do warn you though, after about 10 reps of this, it will fucking burn. And finally, cable loaded hip airplanes. You might get a few odd looks in the gym doing this. Fear not because you will have far superior hips to anyone judging you. Anyway, send this video to someone who's been running loads but still skips leg day. I'm on to you.