Sciatica mode active. All runs removed. Begin sessions directly with
strength. Piriformis and hip external rotator work added to Mon and
Fri. Monitor hollow hold for symptom reproduction — drop if needed and
substitute dead bug.
Apply daily
Run first. Strength next. No form breaks.Strength first. No running until cleared. No form
breaks.
Execution Order
Run first
Walk 2–3 min
Start strength ~5 min post-run
Begin sessions directly with strength — no run, no walk
Order Strength → Core
No added sets
No added exercises
Intensity
Stop with 2–3 reps in reserve
No grinding reps
No form breakdown
Running
Keep runs conversational
No mileage and leverage increases in the same week
If HR at a fixed pace rises more than 5% over 2
consecutive weeks on the same route and conditions, reduce
strength intensity for 1 week
Sciatica Protocol
No running until pain-free walking at normal pace for 48
hrs minimum
If hollow hold reproduces sciatic symptoms — drop and
substitute dead bug 2 sets, 8–10 reps per side
Piriformis and hip external rotator work added to Mon and
Fri
Joints
If irritation appears, reduce leverage 1 step for 7 days
Maintain frequency
Pull · Push Balance
If push sets exceed pull sets in any week, cut 1 push set
— not 1 pull set
Non-Negotiables
No failure training
No ego progression
Earn progression
Rest + Mobility
Downward Dog - 45 sec
Resting Squat - 45 sec
Crab Position - 30–45 sec
Lunge - 30 sec each side
Hang (passive OK) - 20–30 sec
Rest between positions - 20–30 sec
― Sciatica additions ―
Pigeon pose - 60 sec each side
Supine figure-4 stretch - 60 sec each side
Side-lying hip external rotation - 2 sets, 15 reps each side
3 to 4 mi run · comfortable paceStrength only · no run