4-Step Activation for Before a Run (copy)

Giant Set x 1

To be done prior to a run. No equipment needed. But feel free to substitute in a foam roller for the DIY rub and scrub if that is your preference. For the pelvis rub and scrub, use hands and knuckles if a foam roller is not available.

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
time 3-5 mins
Rest 0s
Set Time Rest
1 3-5 mins h:m:s 0s (h:m:s)
Rub and Scrub Pelvis
time 1 min
Rest 0s
Set Time Rest
1 1 min h:m:s 0s (h:m:s)
LAR ULT
Wall Reverse Step- Long Stride Stretch
reps 5 each side
This is a 2 step drill. First start by stepping back to a comfortable distance and then ward against the wall by creating a long stretch between your foot and arm.
Set Reps
1 5 each side
ULT
Prisoner Runner’s Hinge
reps 5 each side
Tempo controlled
Rest 0s
Set Reps Tempo Rest
1 5 each side Controlled 0s (h:m:s)