​WARM UP & MOBILITY

These are routines that can be used in various ways as single warm ups before your session or just to loosen up after a hard workout. It is crucial to ensure that you activate and mobilise your muscles and joints to eliminate the risk of injury, improve your structural foundations, range of motion and posture. 

ROUTINES

PRE/POST RUNNING MOBILITY ROUTINE

Lower Body ACTIVATION WORKOUT

Lower Body ACTIVATION WORKOUT

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CATEGORY

Multi BODY

Bar Overhead Squat
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Walkouts with Thoracic Twist

Sotts Press
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standing windmills
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Garland Thoracic Rotations​ 

scorpion kicks
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Walkouts
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upward dog into downward dog

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LOWER BODY

Rectus Femoris - 3 Way 

Elevated Dorsi Flexion

Frog Stretch
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Elevated Glute/Hip Stretch

Wall Sit
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Cossack Squat
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Seated internal hip rotation

elbow to floor runners lunge​

Knee Fall Ins
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90/90 Stretch & Lean
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downward dog into pigeon stretch​

standing hip cars
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Garland Pose
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back knee extension
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runners lunge
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toddler stretch
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Adductor Ball Squeeze

hip flexion lift offs​

single leg glute bridge abduction​

weighted dorsi flexion​

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UPPER BODY

Thoracic Rotation​

Reverse Snow Angels

Vomiting Cat

Prone Floor Angel

Kneeling Thoracic Rotation

Kneeling Shoulder Rotation

True Thoracic
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Lying Thoracic Windmill
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Forearm Lat Rollout
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box lat stretch
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Internal rotation stretch

shoulder dislocations

Seated overhead wall press

banded overhead reach

Seated wall half bow
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CORE 

Side Plank

Hand Plank

Hollow Hold

Prone Cobra

Glute Bridge Raise
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Singe Leg Glute Bridge Raise

Wall Push Dead Bug
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