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Warm Up and Active Stretch

Dynamic Movement Series (Prior to running)


Movement Sets Reps/Yrds/Time
1 Body Squats 1 10 reps.
2 Prisoner Squats 1 10 reps.
3 Pogo Jumps (Height) 2 10 reps.
4 Pogo Jumps (Speed) 2 10 sec.
5 Jumping Jacks 1 10 reps.
6 Seal Jacks 1 10 reps.
7 Flings 1 10 reps.
8 Gate Swings 2 10 reps.
9 Wide-outs 2 10 sec.
10 Skipping (speed) 2 30 yards.
11 Side Shuffle 2 30 yards.
12 Side Run 2 30 yards.
13 B Skips 2 30 Yards.
14 Walking Hip Flexor Stretch 2 15 yards.
15 Walking Leg Kicks 2 30 Yards.

Muscle Activation Series (Prior to running)


Movement Sets Reps/Yrds/Time
1 Supermans(Single Arm/Single Leg) 1 10 reps.
2 Supermans(Both Arms & Legs) 1 10 reps.
3 Outside Leg Raises 1 10 reps.
4 Inside Leg Raises 1 10 reps.
5 Fire Hydrants 1 10 reps.
6 Hydrant Circles (Forward) 1 10 reps.
7 Hydrant Circles (Backward) 1 10 reps.
8 Lateral Leg Raise 1 10 reps.
9 Posterior Leg Raise 1 10 reps.
11 Prone Cobra Stretch 1 10 reps.
12 Supine Cobra Stretch 1 10 reps.
13 Hip Pop-ups (Both Legs) 1 10 reps.
14 Hip Pop-ups (Single Leg) 1 10 reps.
15 Supine Leg Swings 1 10 reps.

Static Stretch (Post running)


Movement Sets Reps/Yds/Tme
1 Standing Ham Str. 1 each way 20 seconds
2 Groin Stretch 2 each way 20 seconds
3 Lunge Hip Flexor Stretch 2 each way 20 seconds
4 Supine Hamstring Str. 2 each way 20 seconds
5 Supine Static Cobra 2 each way 20 seconds
6 Supine Frontal Glute Str. 2 each way 20 seconds
7 Supine Lateral Glute Str. 2 each way 20 seconds
8 V-sit Hamstring Str. 1 each way 20 seconds

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