Running Preparation

INDOOR, OUTDOOR

OBJECTIVE
This program will get the body ready for your run, whether its indoor or outdoor, and other type of activities

Movement Preparation

Perform each exercise continuously without rest and repeat for 2 rounds

  • EXERCISES: 9
  • TIME: 20 MINS.

Movement prep

1
2
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Quad Hip
stretch

  • 2 SET
  • 30 seconds
  • Finish one side first then alternate
1
2
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Hamstring
stretch

  • 2 SET
  • 30 sECONDS
  • Finish one side first then alternate
1
2
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Leg
swing

  • 2 SET
  • 10 TIMES
  • Finish one side first then alternate
1
2
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Reverse lunges
lateral flexion
to leg cradle

  • 2 SET
  • 6 TIMES
  • Alternate LEFT/RIGHT
1

Arm
sprint

  • 2 SET
  • 20 SECONDS
  • Quickly swing the arm with control core
1
2
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Skip in
place

  • 2 SET
  • 20 SECONDS
  • Hop with one foot alternate LEFT/RIGHT
1
2
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Lateral
shuffle

  • 2 SET
  • 20 SECONDS
  • Shuffle side to side , always land in squat position
1
2
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Accelerate to decelerate

  • 3 SETS
  • 5 TIMES
  • Quickly accelerate for 5m and decelerate with control
1
2
3
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Drop squat
to accelerate

  • 2 SETS
  • 5 TIMES
  • quickly accelerate for 5m and decelerate with control