FOCUSED FLEXIBILITY RUNNING ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Supine Hip Rotations

1. Get into the stretch
2. Do a short hold for 10 to 20 Day 1 2. Kneeling Lunge B
seconds
3. Move back and forth into the 3. Spinal Combined Motions
stretch (dynamic
contraction) for 10 4. Modified Downward Dog
repetitions
4. Then do another short hold 1. Supine Hip Rotations
for 10 to 20 seconds
5. Then move back and forth Day 2 2. Kneeling Lunge B
into the stretch again
(dynamic contraction) for 3. Spinal Combined Motions
another 10 repetitions
6. Finally, do another hold (and 4. Modified Downward Dog
feel free to hold for a longer
period this time, 30 seconds
1. Supine Hip Rotations
to greater than a minute)
7. Get out of the stretch (and 2. Kneeling Lunge B
perform the same dynamic
Day 3
contraction to maintain
3. Spinal Combined Motions
tension as you return to
neutral)
4. Modified Downward Dog

GMB Focused Flexibility

FOCUSED FLEXIBILITY RUNNING ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Supine Hip Rotations

1. Get into the stretch
2. Do a short hold for 10 to 20 Day 4 2. Kneeling Lunge B
seconds
3. Move back and forth into the 3. Spinal Combined Motions
stretch (dynamic
contraction) for 10 4. Modified Downward Dog
repetitions
4. Then do another short hold 1. Supine Hip Rotations
for 10 to 20 seconds
5. Then move back and forth Day 5 2. Kneeling Lunge B
into the stretch again
(dynamic contraction) for 3. Spinal Combined Motions
another 10 repetitions
6. Finally, do another hold (and 4. Modified Downward Dog
feel free to hold for a longer
period this time, 30 seconds
1. Supine Hip Rotations
to greater than a minute)
7. Get out of the stretch (and 2. Kneeling Lunge B
perform the same dynamic
Day 6
contraction to maintain
3. Spinal Combined Motions
tension as you return to
neutral)
4. Modified Downward Dog

GMB Focused Flexibility

FOCUSED FLEXIBILITY RUNNING ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Supine Hip Rotations

1. Get into the stretch
2. Do a short hold for 10 to 20 Day 7 2. Kneeling Lunge B
seconds
3. Move back and forth into the 3. Spinal Combined Motions
stretch (dynamic
contraction) for 10 4. Modified Downward Dog
repetitions
4. Then do another short hold 1. Supine Hip Rotations
for 10 to 20 seconds
5. Then move back and forth Day 8 2. Kneeling Lunge B
into the stretch again
(dynamic contraction) for 3. Spinal Combined Motions
another 10 repetitions
6. Finally, do another hold (and 4. Modified Downward Dog
feel free to hold for a longer
period this time, 30 seconds
1. Supine Hip Rotations
to greater than a minute)
7. Get out of the stretch (and 2. Kneeling Lunge B
perform the same dynamic
Day 9
contraction to maintain
3. Spinal Combined Motions
tension as you return to
neutral)
4. Modified Downward Dog

GMB Focused Flexibility

FOCUSED FLEXIBILITY RUNNING ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Supine Hip Rotations

1. Get into the stretch
2. Do a short hold for 10 to 20 Day 10 2. Kneeling Lunge B
seconds
3. Move back and forth into the 3. Spinal Combined Motions
stretch (dynamic
contraction) for 10 4. Modified Downward Dog
repetitions
4. Then do another short hold 1. Supine Hip Rotations
for 10 to 20 seconds
5. Then move back and forth Day 11 2. Kneeling Lunge B
into the stretch again
(dynamic contraction) for 3. Spinal Combined Motions
another 10 repetitions
6. Finally, do another hold (and 4. Modified Downward Dog
feel free to hold for a longer
period this time, 30 seconds
1. Supine Hip Rotations
to greater than a minute)
7. Get out of the stretch (and 2. Kneeling Lunge B
perform the same dynamic
Day 12
contraction to maintain
3. Spinal Combined Motions
tension as you return to
neutral)
4. Modified Downward Dog

GMB Focused Flexibility

FOCUSED FLEXIBILITY RUNNING ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Get into the stretch 1. Supine Hip Rotations

2. Do a short hold for 10 to 20
seconds
2. Kneeling Lunge B
3. Move back and forth into the
Day 13
stretch (dynamic
contraction) for 10
repetitions 3. Spinal Combined Motions
4. Then do another short hold
for 10 to 20 seconds
4. Modified Downward Dog
5. Then move back and forth
into the stretch again
(dynamic contraction) for
another 10 repetitions 1. Supine Hip Rotations
6. Finally, do another hold (and
feel free to hold for a longer
period this time, 30 seconds 2. Kneeling Lunge B
to greater than a minute) Day 14

7. Get out of the stretch (and

perform the same dynamic 3. Spinal Combined Motions
contraction to maintain
tension as you return to
neutral) 4. Modified Downward Dog

GMB Focused Flexibility