Coach Glend Fitness

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Coach Glend Fitness ISSA - Certified Strength & Conditioning Specialist, Corrective Exercise Specialist (CSCS, CES)

SERVICES OFFERED:

** Athletic Performance Training (Strength and Mobility) on the following:

- Triathlon
- Running
- Swimming
- Cycling

10/10/2026

For RUNNERS
‎✅ Day 17 – Wall Sit + Heel Raise
‎
‎"When your quads
‎burn on descents,
‎this changes the game."
‎
‎Focus:
‎S&C / Quad &
‎Calf Endurance
‎
‎Exercise:
‎Wall sit 30–45 sec +
‎heel raises 12–15,
‎3 rounds
‎
‎Result:
‎More Quad/ Calf Endurance
‎on long or hilly runs
‎
‎ "Comment WALL
‎for my quad/calf
‎endurance circuit."
‎
‎ &C

09/10/2026

For RUNNERS
‎✅ 16 – Split Squat Jump (Low Volume)
‎
‎"Want more 'bounce'
‎without extra running?
‎Train this once a week."
‎
‎Focus:
‎S&C / power
‎
‎Exercise:
‎Split Squat Jump,
‎3×4–6/side, full recovery
‎
‎Result:
‎More elastic stride,
‎easier pace at same effort
‎
‎"Comment POWER
‎for my low-volume
‎power day for runners."
‎
‎ &C

08/10/2026

‎✅ For RUNNERS
‎Day 15 – Frog Bridge
‎
‎"When your lower back
‎takes over late in a run,
‎train this."
‎
‎Focus:
‎S&C / Glute Activation
‎& Endurance
‎
‎Exercise:
‎Frog bridge, 3×12–15
‎
‎Result:
‎Better hip extension,
‎less low-back compensation
‎when fatigued
‎
‎"Comment GLUTE
‎for my 3-exercise
‎glute circuit."
‎
‎ &C

07/10/2026

For RUNNERS
‎✅ Day 14 – Calf Raises
‎(Straight & Bent Knee)
‎
‎"Stronger calves = more energy per stride. Do both versions."
‎
‎Focus:
‎S&C / Lower-leg Strength
‎
‎Exercise:
‎Standing calf raise
‎+ bent-knee soleus raise,
‎3×12–15 each
‎
‎Result:
‎More push-off power,
‎less Achilles/calf overload
‎
‎"Comment CALFSTR
‎for my 4-week
‎calf strength plan."
‎
‎Hashtags: &C

06/10/2026

For RUNNERS
‎✅ Day 13 – Step-Up (Controlled Down)
‎
‎"Hills wrecking your quads? This makes downhills feel lighter."
‎
‎Focus:
‎S&C / Single-leg Power & control
‎
‎Exercise:
‎Step-up with 3-sec lower, 3×8–10/side
‎
‎Result:
‎Better downhill control, less quad pounding after hilly runs
‎
‎"Comment STEP for my step-up variations for runners."
‎
‎Hashtags: &C

04/10/2026

‎✅ Day 11 – Split Squat
‎(Bodyweight or Loaded)
‎
‎"When your legs die in the last part of your run, train this."
‎
‎Focus:
‎S&C / Single-Leg Strength
‎
‎Exercise:
‎Split squat, 3×8–12/ side
‎
‎Result:
‎Stronger push-off, less leg fade in last kilometers.
‎
‎"Comment SPLIT for my 3-level split squat progression."
‎
‎Hashtags: &C

03/10/2026

‎✅For RUNNERS
‎Day 10 – Ankle Circles
‎
‎"If your calves seize up on hills, add this 2-minute routine."
‎
‎Focus: Corrective / Ankle
‎
‎Exercises:
‎Ankle circles, 10–15 each
‎direction
‎
‎Result:
‎Ankle circles lubricate the joint, expand multi-planar range of motion and activatekey proprioceptors to improve shock absorption and stride efficiency while running.
‎
‎"Comment ANKLE
‎for my ankle
‎pre- and post-run plan."
‎
‎Hashtags:

02/10/2026

For RUNNERS
‎✅Day 9 – Exercise 2 of 2
‎Dynamic Leg Swings
‎(Frontal Plane)
‎
‎"Before any run, do these two swings so your first kilometer doesn't feel like a grind."
‎
‎Focus: Corrective /
‎Dynamic Warm-up
‎
‎Exercise:
‎Side-to-side leg swings, 10–15 each direction/ side
‎
‎Result:
‎More fluid stride from step 1, less "heavy legs" at start
‎
‎"Comment SWINGS
‎for my 3-minute
‎dynamic warm-up."
‎
‎ &C
‎
‎

Address

Quezon City

Opening Hours

Monday 10am - 7pm
Tuesday 10am - 7pm
Wednesday 10am - 7pm
Thursday 10am - 7pm
Friday 10am - 7pm

Telephone

+639175125069

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