Video On-Demand
3HAB Routine of the Week
Build a strong, injury-resistant runner’s body in just 5 minutes before each run.
$52.00 / year
3HAB is a weekly pre-run routine featuring 3 simple movements that strengthen and mobilize a different area of your body each week. In less than 5 minutes before your run, you’ll build injury resistance, fix imbalances, and feel noticeably better from the first step.
No gym. No equipment. Just 52 weeks of guided video routines delivered straight to your inbox.
- 52 weeks of routines
- New video each week
- Less than 5 minutes per session
- Led by Coach Angela Tieri
Why 3HAB Works
Most runners skip prehab because it feels overwhelming or time-consuming. 3HAB removes every excuse. Three targeted movements. One body area per week. Systematic progression from feet to shoulders across 8-week cycles. By investing just 5 minutes before your runs, you’ll strengthen weak links, improve mobility, and build the resilient body that keeps you running strong year after year.
$52.00 Per Year (Just $1/week)
What Runners Are Saying
“In 2 weeks I can’t believe the difference in my feet and legs! Your foot and calf routine has made such a difference!”
“At age 69, I’m seeing improvement instead of decline. I credit Angela’s training as the major reason.”
“I’ve felt more improvement with these routines than all the PT, massage, and doctors combined.”
What’s Included
- 52 weeks of follow-along videos
- 3 movements per routine
- < 5 minutes per session
- Systematic 8-week body cycles
- Led by Coach Angela Tieri
- No equipment required
5 minutes. 3 movements. 52 weeks of better runs.
$52.00 Per Year (Just $1/week). Cancel anytime.
Frequently Asked Questions
The 3HAB program is a 3-movement routine that addresses a different area of your body each week to help you run better and build an injury-resistant body over time. There are 52 routines in the program—one for each week. You start by working on your feet in Week 1, then move upward through the body in 8-week cycles. After 8 weeks, you return to the feet and begin the next level with more advanced movements.
Ideally, you’d do the routine before each run. However, we know schedules can be tight, so we recommend doing the pre-run routine 2-3 times per week minimum to see results.
3HAB costs just $1 per week, billed annually at $52 for the full year. Across the year, you’ll work on your feet, calves/shins, hamstrings, quads/knees, glutes, core/lower back, thoracic/upper back, and shoulders. Every 8 weeks, you’ll advance to the next level of movements for each body part, learning where your deficits are and correcting them.
We believe all runners should do prehab training to prevent injuries and improve performance. The 3HAB system is designed to complement our other prehab programs. We created this quick routine specifically for busy runners who can’t commit to a full prehab program but still want to do something to protect their bodies and improve their running.
Each week, you’ll receive an email with a link to your new routine. Click the link and Coach Angela will walk you through the week’s routine in a short video. The video can be watched on any device at any time, so if you’re ready for your run, just pull up the video on your phone and follow along.
Angela Tieri is a certified personal trainer and multi-time Boston Qualifier. Her running success ranges from short distances to ultra marathons. She understands how injury prevention and running fit together, and because she’s a runner herself, she “gets it.” Angela works with runners every day to help them stay injury-free while pushing themselves to new PRs.
If you have any current injuries, consult your doctor or physical therapist before starting. 3HAB is designed for injury prevention, not rehabilitation. Once you’re healthy and cleared to run, 3HAB will help keep you that way.
No problem! All videos remain accessible, so you can catch up anytime. However, we recommend following the weekly progression as designed since each routine builds systematically on previous weeks.
Start Building Your Injury-Proof Body
Join thousands of runners who’ve discovered that just 5 minutes before each run can transform how their body feels, moves, and holds up to training. Stop making excuses—your body deserves this.
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