Running Warm Up

Horizontal Loading
Foam Roll Glutes [DF]
time 10 sec at most painful spot
Set Time
1 10 sec at most painful spot h:m:s
Foam Roll Hamstring [MS]
reps 10 sec at most painful spot
Set Reps
1 10 sec at most painful spot
Activation – Rub and Scrub Ankle
reps 10 seconds each
Set Reps
1 10 seconds each

Scrub top and sides of ankles vigorously to move the fluid within around and make them loosen them up.

ULT
Hip Flexor Stretch – Half Kneeling
reps 6 each side
Hold 3 seconds
Set Reps Hold
1 6 each side 3 seconds h:m:s
LAR
Stretch – Kneeling Ankle Dorsiflexion Stretch
reps 6 each side
Hold 3 seconds over ankle
Set Reps Hold
1 6 each side 3 seconds over ankle h:m:s

Make sure to keep heel planted on ground and only push until heel is about to rise. Hold for 3 seconds, and then return to starting position.

ULT
Forward/Backward Leg Swings
reps 6 each leg
This is where you can check for tight PSAOS. If the swing isn't smooth on the backwards swing, do phasic shakes and psoas stretch and try it again.
Set Reps
1 6 each leg
Lateral Leg Swings
reps 6 each leg
This is where you can check for tight PSAOS. If the swing isn’t smooth on the backwards swing, do phasic shakes and psoas stretch and try it again.
Set Reps
1 6 each leg
UMT
Hip Drivers
reps 6 each leg
Swing one leg Forward/Back, Side-to-Side, and Rotational.
Set Reps
1 6 each leg
ULT
High Knees
time 30 sec
Tempo fast
- Active warmup to promote blood flow and body warming up. - Increase heart rate - Prepare body for more complex movements
Set Time Tempo
1 30 sec h:m:s Fast
ULT
Butt Kicks
time 30 sec
Tempo fast
Set Time Tempo
1 30 sec h:m:s Fast
ULT
Single Leg Pogo Jumps
time 30 sec each side
Tempo fast
Set Time Tempo
1 30 sec each side h:m:s Fast