Video On-Demand: 3HAB Routine of the Week

$52.00 / year

A new 3-movement pre-run routine each week to build a strong, supple runner’s body.

No time for prehab? Not anymore! Introducing our innovative 3HAB routine – three simple movements, done before (or after) each of your runs that across the program will build a strong, injury-resistant body. And best of all, it takes less than 5 minutes!

With the 3HAB Pre-Run Routine of the Week, you get a new, fun follow-along video routine each week focused on a different area of your body. It’s your prehab stretching, mobility, and strength training rolled into 3 simple movements that you can do before runs. Across the year, you’ll move from head to toe and back again and quickly notice a big difference in your runs.

Special Introductory Price
of $1 per Week

(Billed Annually)

Better Runs Start with 3HAB!

Have Fun Building a Strong, Supple Runner’s Body

A new routine focused on a specific area delivered to your inbox every week means you never get bored and will look forward to progressing to the next week. Routines can be done in around five minutes.

Identify and Work on Fixing Imbalances

Follow-along videos with coach’s notes can be accessed anywhere, anytime. You learn how to identify your “problem” areas and how to fix them. You’ll be amazed how much better you feel from the first step on your runs.

Feel Good About Yourself and Run Stronger

For only $1 a week and a few minutes spent before each run you have no more excuses (or guilt) for not working on your body! Feel good about yourself and start to feel a difference in your running. Strong, smooth and loose = faster running.

Special Introductory Price of $1 per Week

How 3HAB Works

  • After signing up, you’ll receive an email with the link to the first week’s 3HAB routine.
  • Simply click the link and you’ll access Coach Angela’s video explaining your first week’s routine.
  • Each routine takes less than 5 minutes to complete and works to mobilize, stretch and then activate the targeted body part. (You know you can invest 5 minutes to improve your running!)
  • Do the routine then go for your run. Notice how much better your run feels. (Or, do it after your run as part of your cool-down.)
  • For the next 52 weeks, your new routine is delivered to your inbox. How easy is that?!
  • Routines start with the foot and move up the body in 8-week cycles. After 8 weeks, you return to the foot and start the next level of exercises.
  • One year. One new you in less than 5 minutes per run. Your body will love it!

Want to feel better on your runs? 3HAB is for you. 3 movements in less than 5 minutes. You got this! Let’s get started.

Have a question? We’re here to help.


“I got my first Boston Qualifier today with a 21 personal record!”

– Ramona M.


The 3HAB program is a 3-movement routine that addresses an area of your body each week to help you have better runs and, over time, build an injury-proof body. There are 52 routines in the program and you get one routine to work on each week. You start by working on your feet in Week 1 then move upwards in the body with each successive week in 8-week cycles. Then, you return to the feet and begin the next level of injury-proofing. Super simple. Uber effective.

Ideally, you’d do the routine before each and every run. However, we know schedules can be tight so we ask that you commit to doing the pre-run routine 2-3 times per week.

3HAB is our lowest cost prehab routine. It cost just $1 per week. (Yes. You read that right.) The full year of 3HAB routines is just $1 per week (billed annually) and across the year, you’ll do routines that 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. You’ll love getting a new routine each week and we’ll be here for you throughout the year.

We firmly believe that all runners should do some prehab training to keep injuries at bay and increase performance. The 3HAB system is designed to compliment our other prehab programs to help you have better runs. And to be honest, we know some runners are so busy that they can’t get to a full prehab program but we want you to be doing something so we created this quick routine.

Each week, you’ll be sent your new routine via email. In the email, you’ll link to the website where Coach Angela will walk you through the week’s routine in her weekly video. This video can be watched on any device at any time so if you are ready for your run, just pull up the video on your phone and follow along. Simple as that!

Angela Tieri is a certified personal trainer and multi-time Boston Qualifier. Her running success ranges from short distances to the ultra marathon and her secret to success is McMillan training (of course!) and a commitment to staying injury free. She understands how injury-proofing and running fit together and because she’s a runner herself, she “gets it” and works with runners everyday to help them stay injury-free while pushing themselves to new PRs.

The Power of 3HAB

In 2 weeks I can’t believe the difference in my feet and legs! Your foot and calf routine has made such a difference! I have been doing it 2 times a day instead of only before runs and it’s just amazing how my legs feel! You guys have done what no other physical therapist has done for me! I am truly grateful! Can’t wait for next week’s video! -Monica M.

At an age (69) where I should be marking dramatic declines in my strength, mobility and running times, I’m instead seeing improvement. I credit my two years of training with Angela as the major reason I’m turning back the clock. – Jack T.

I have felt more improvement with our handful of sessions than all the mix of PT, massage, doctors etc. that I have tried so far combined. My only regret is that our paths didn’t cross earlier! – Marios A.

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