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To be done before each run (in this order)
Stationary Stretches - On Ground
- Propeller (Hip rotation)
- Sky To Chest (Legs touch Sky, then touch chest)
- Calf stretch
Stationary Stretches - Standing Up
- Cross Feet \ ITB Side
- Steele Circle Knees
- Beat the Drum (count to 20)
Moving Stretches
- Forward Lunges
- Superman (or Superwoman)
- Backward Lunges
- Knee to chest with toe
- Toes (forward arm circle) heels (backward arm circle)
- Hip Rotation IN
- Hip Rotation OUT
- T-stretch
- Toy Solder
- Runner's Form
- A Form
- B Form
- Karaoka
- KUTU (Knee Up Toe Up)
- Low Power Skip with cross arms
- High Power Skip
Strength/plyo Exercises
Standing (30sec with 15sec rest, 2 complete cycles, 1min rest between cycle)
- One leg power lunge
- Tuck Jump (Jump up and bring both knees as high as possible, toes up)
- Split Squat (Do lunge, then jump and switch leg for front lunge)
Sitting (30sec with 15sec rest, 2 complete cycles, 1min rest between cycle)
- Men/boy push ups only (if can't do it just hold that position)
- Planck
- sit ups, bent leg (3 different hand position)
- V sit up, (upper body and legs up)
- Russian leg lifts (turtle with leg lift)
- Hips up (on back hips to sky)
- L over (on back arms out feet together, side to side
- Beat the Drum (stand up straight in running form and then move arms if beating drum, good arm swing form)