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.

Calisthenics Warm-Up:

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

• Start by getting into a press up position
• Put your weight on your hands which should be just below the shoulders, your feet should be shoulder width apart.
• Your body should form a straight line from shoulders to ankles.
• Engage your core by sucking your belly button into your spine.
• Hold this position for the 20 seconds
• Move into downward dog position and hold for 10 seconds

Plank with Push-Up

• Repeat basic plank position
• Press down into push up position with your nose just above the ground, hold for 3 seconds
• Return to starting position
• Repeat the push-up exercise 5 times.
• Move into downward dog position and hold for 10 seconds

Plank with Calf Stretch

• Repeat basic plank position
• While in plank position bend your knee on the left side, while on the right side flex your right foot and push out through the heel feeling the stretch in your calf, repeat on the opposite side (6x times each side)
• Move into downward dog position and hold for 10 seconds

 Plank With Leg Lifts

• Repeat basic plank position
• While in plank position raise the right foot/leg off the ground hold for 5 seconds, then raise the foot/leg a little higher hold for 5 seconds
• Then bend your right leg bringing your right knee to your chest hold for 5 seconds
• Now move your right leg out to the side hold for 5 seconds, then bend at the knee (aka pee on the hydrant) and hold for 5 seconds
• Repeat these steps on the left leg now
• Move into downward dog position and hold for 10 seconds