Standard Warmup
Walking hamstring stretch - 5x each leg Walking quad stretch - 5x each leg Walking Fig 4 stretch - 5x each leg Walking Fig 4 squat - 5x each leg Strawberry pickers - 5x each leg Walking alt RDL/LDL - 5x each with knee drive Toe walks – toes in, out & forward
Heel walks – heels in, out & forward High knees
Butt kicks
Leg swings
Pre run core & glute activation
3 x 30 sec each: high (or elbow) plank, right side plank , left side plank
3 sets: 1- 10 hip (glute) bridges 2- 10x sit – ups 3- 10x bicycles 4- 10x leg lifts 5- 10x push ups
