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To be done before each run (in this order)
Stationary Stretches
- Cross Feet
- ITB Side
- Quad Feet then Forward
Moving Stretches
- Knee to chest with toe
- Figure 4
- Hip Rotation IN
- Hip Rotation OUT
- Over under huddle
- Spiderman
- Forward lunge (shoulders back)
- Backward Lunges
- T-stretch
- Toy Solder
- Toes (forward arm circle) heels (backward arm circle)
- Runner's Form
- Karaoka
- Karaka with high knee
- High knees
- Low Power Skip with cross arms
- High Power Skip
Strength/plyo Exercises
Standing (30sec with 15sec rest, 2 complete cycles, 1min rest between cycle)
- On one foot
- One leg power lunge
- Two/one leg squats
Sitting (30sec with 15sec rest, 2 complete cycles, 1min rest between cycle)
- push ups
- Planck
- side plancks
- crunches
- legs up
- supine bridge
- mountain climber