The document outlines a warm up routine consisting of 3 parts: 1) Dynamic movement exercises like squats, jumps and leg swings done for 1-2 sets of 10 reps or 30 yards. 2) Muscle activation exercises like supermans, leg raises and hip circles done for 1 set of 10 reps. 3) Static stretches for the hamstrings, groin, hips and back done for 1-2 sets of 20 seconds each way. The routine is designed to prepare the body for running through dynamic warm up, muscle activation and static stretching.
Original Description:
Original Title
Washington Redskins SummerWorkout-ActiveStretch[1]
The document outlines a warm up routine consisting of 3 parts: 1) Dynamic movement exercises like squats, jumps and leg swings done for 1-2 sets of 10 reps or 30 yards. 2) Muscle activation exercises like supermans, leg raises and hip circles done for 1 set of 10 reps. 3) Static stretches for the hamstrings, groin, hips and back done for 1-2 sets of 20 seconds each way. The routine is designed to prepare the body for running through dynamic warm up, muscle activation and static stretching.
The document outlines a warm up routine consisting of 3 parts: 1) Dynamic movement exercises like squats, jumps and leg swings done for 1-2 sets of 10 reps or 30 yards. 2) Muscle activation exercises like supermans, leg raises and hip circles done for 1 set of 10 reps. 3) Static stretches for the hamstrings, groin, hips and back done for 1-2 sets of 20 seconds each way. The routine is designed to prepare the body for running through dynamic warm up, muscle activation and static stretching.
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