WARMUP - to loosen muscles (foam rolling) With out the benefit of a foam roller, you MUST do exercises that loosen up your back, quadriceps, and hamstrings. These areas directly affect your movement.
WARMUP RUN - 10 minutes of an easy jog. Emphasis on FORM!
STATIC STRETCHING- to further loosen up muscles after your run. SETS OF 12 or more.
It is imperative that before you start any exercise cycle, that you further stretch your joints.
Failure to do so can result in injury.
Do not be afraid to do more that what is recommended in terms of numbers.
Each day you could be tighter in some areas due to how you feel. Sometimes the way you sleep can affect how your joints are responding. Sometimes it can be stress.
Ankles are equally susceptible to injury as they pretty much bear much of your weight.
Here is the recommended order srarting from top to bottom:
neck
arms
shoulders
hamstrings
quadriceps
right leg over left (bend)
left leg over right (bend)
hurdler's stretch right
back stretch right
ankle turns left
ankle turns right
hurdlers' stretch left
back stretch left
ankle turns right
ankle turns left
groin stretch
DYNAMIC WARMUP - You are about to do something explosive soon. Thus you must condition your body and mind to be prepared to do something rapid hard and dynamic in movement.
20 OF EACH
jumping jacks
ducks ( toes, hips, air, hips)
windmills
arm circles
WALL STRETCHES - Your legs will no doubt be a vital tool towards whatever activity you are about to do. Further flexibility is going to be needed.
MINIMUM OF 12
achilles' stretch
leg swing to the right
leg swing to the left
right swing cross over
left swing cross over
16 STEP RUN IN
16 STEP RUN IN
QUICK BREAK - replenish yourself with water: it is important to be well hydrated
RUNNING DRILLS - 30 meters in distance to get your blood circulating as you prepare for the actual workout. This is crucial towards the development of form. As time goes by, we shall add more drills!
high knees (quick/short)
skips (for height)
skips (for distance)
butt kicks (knees high)
GRAPEVINES
A-SKIPS
GRAPEVINES
A-SKIPS
DYNAMIC FLEXATION - SET OF 20 EACH
ARM CROSS
SPIDER
V'S
SUPERGIRLS
JANE FONDAS
MOUNTAIN CLIMBERS
HURDLE TURNS
CORE WORK
60 SECONDS OF EACH
RUSSIAN TWISTS
HORIZONTAL BICYCLE
(ELBOWS TO OPPOSITE KNEE)
HIP THRUST
(USE ABS TO LIFTHIPS OFF GROUND)
SIDE PLANK RIGHT
SIDE PLANK LEFT
FULL PLANK
BODYWEIGHT CIRCUITS
15 PRISONER SQUATS
25 BICYCLES
10-12 PUSHUPS
10 EACH LEG SPLIT SQUATS
15 MOUNTAIN CLIMBERS
25 CRUNCHES
15 PLIA SQUATS
10 EACH LEG FIRE HYDRANTS
10 SQUAT THRUSTS
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