Warm Up and Active Stretch

Dynamic Movement Series (Prior to running) Movement Sets
1 2 3 4 5 6 7 8 9 Body Squats Prisoner Squats Pogo Jumps (Height) Pogo Jumps (Speed) Jumping Jacks Seal Jacks Flings Gate Swings Wide-outs 1 1 2 2 1 1 1 2 2 2 2 2 2 2 2

Reps/Yrds/Time
10 reps. 10 reps. 10 reps. 10 sec. 10 reps. 10 reps. 10 reps. 10 reps. 10 sec. 30 yards. 30 yards. 30 yards. 30 Yards. 15 yards. 30 Yards.

10 Skipping (speed) 11 Side Shuffle 12 Side Run 13 B Skips 14 Walking Hip Flexor Stretch 15 Walking Leg Kicks

Muscle Activation Series (Prior to running) Movement Sets
1 2 3 4 5 6 7 8 9 11 12 13 14 15 Supermans(Single Arm/Single Leg) Supermans(Both Arms & Legs) Outside Leg Raises Inside Leg Raises Fire Hydrants Hydrant Circles (Forward) Hydrant Circles (Backward) Lateral Leg Raise Posterior Leg Raise Prone Cobra Stretch Supine Cobra Stretch Hip Pop-ups (Both Legs) Hip Pop-ups (Single Leg) Supine Leg Swings 1 1 1 1 1 1 1 1 1 1 1 1 1 1

Reps/Yrds/Time
10 reps. 10 reps. 10 reps. 10 reps. 10 reps. 10 reps. 10 reps. 10 reps. 10 reps. 10 reps. 10 reps. 10 reps. 10 reps. 10 reps.

Static Stretch (Post running) Movement
1 2 3 4 5 6 7 8 Standing Ham Str. Groin Stretch Lunge Hip Flexor Stretch Supine Hamstring Str. Supine Static Cobra Supine Frontal Glute Str. Supine Lateral Glute Str. V-sit Hamstring Str.

Sets
1 each way 2 each way 2 each way 2 each way 2 each way 2 each way 2 each way 1 each way

Reps/Yds/Tme
20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds

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