This warm-up is done prior to running. We feel it is imperative to complete these stretches to properly get those muscles warmed-up and keep you running injury free.
The hamstring-glute stretch – on your right side bring the knee to the chest, flexing the foot at the ankle and hold for 2 to 3 seconds, alternate with the left side (10x each side)
The quad stretch – on your right side pull your leg behind you bending at the knee, grabbing just above the ankle pulling your flexed foot to your butt hold for 2 to 3 seconds, alternate with the left side (10x each side)
Deep knee bends – this is an aerobic move. Bend at the knees into a squat position, while coming up kick your right heel back towards your butt cheek, go back into squat position and while you come the second time kick the left heel towards your butt cheek. Repeat 5x each side
The hamstring-glute/calf stretch – on your right side bring the knee to the chest, flexing the foot at the ankle, at the same time on your left side stand on your tiptoe to stretch your calf muscle, hold for 2 to 3 seconds (10x each side)
The quad/calf stretch – on your right side pull your leg behind you bending at the knee, grabbing just above the ankle pulling your flexed foot to your butt hold, at the same time on your left side stand on your tiptoe to stretch your calf muscle, hold for 2 to 3 seconds (10x on each side)
Basic Plank
Plank with Push-Up
Plank with Calf Stretch
Plank With Leg Lifts