Editing XC Stretches
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<b>To be done before each run (in this order)</b><br> <br> <b>Stationary Stretches</b> *Cross Feet *ITB Side *Quad Feet then Forward *Circle Knees <b>Moving Stretches</b> *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 <br> <br> <b>Strength/plyo Exercises</b><br> <b>Standing (30sec with 15sec rest, 2 complete cycles, 1min rest between cycle)</b><br> *On one foot *One leg power lunge *Two/one leg squats <b>Sitting (30sec with 15sec rest, 2 complete cycles, 1min rest between cycle)</b><br> *push ups *Planck *side plancks *crunches *legs up *supine bridge *mountain climber <br> <br>
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