Run Warm-Up

Gentle dynamic flow and activation before an easy run.

1. Marching On Spot

   1 sets

   0 reps

   15s rest

2. Ankle Circles

   1 sets

   0 reps

   15s rest

3. Heel to Toe Walk

   1 sets

   0 reps

   15s rest

4. Calf Stretch With Hands Against Wall

   1 sets

   0 reps

   15s rest

5. Side-to-Side Leg Swings

   1 sets

   0 reps

   15s rest

6. Back-Forward Leg Swings

   1 sets

   0 reps

   15s rest

7. World Greatest Stretch

   1 sets

   6 reps

   15s rest

8. Bodyweight Reverse Lunge with Overhead Reach

   1 sets

   6 reps

   15s rest

9. Glute Bridge Two Legs on Floor

   1 sets

   8 reps

   15s rest

10. Butt Kicks

    1 sets

    0 reps

    15s rest

Short running drills plus lower-body activation.

1. Standing Calf Raise Circle

   1 sets

   12 reps

   15s rest

2. Glute Bridge March

   1 sets

   0 reps

   15s rest

3. High Knee Skips

   1 sets

   0 reps

   15s rest

4. Butt Kicks

   1 sets

   0 reps

   15s rest

5. High Knee Run

   1 sets

   0 reps

   15s rest

6. Lunge with Twist

   1 sets

   6 reps

   15s rest

7. Side Lunge

   1 sets

   8 reps

   15s rest

8. Toe Walk

   1 sets

   0 reps

   15s rest

9. Bodyweight Standing Calf Raise

   1 sets

   12 reps

   15s rest

10. Prisoner Squat

    1 sets

    10 reps

    15s rest

Hips/hamstrings focus with strides-ready prep.

1. Standing Knee To Chest Stretch

   1 sets

   0 reps

   15s rest

2. Standing Hip Circle

   1 sets

   0 reps

   15s rest

3. Standing Hip Flexor Stretch

   1 sets

   0 reps

   15s rest

4. Dynamic 90 90 Hip Twist

   1 sets

   0 reps

   15s rest

5. Deep Lunge to Hamstring Stretch

   1 sets

   6 reps

   15s rest

6. Back-Forward Leg Swings

   1 sets

   0 reps

   15s rest

7. Side-to-Side Leg Swings

   1 sets

   0 reps

   15s rest

8. Walking Lunge

   1 sets

   8 reps

   15s rest

9. Bodyweight Standing Calf Raise

   1 sets

   12 reps

   15s rest

10. Ankle Circles

    1 sets

    0 reps

    15s rest