Warmup Routine

Dynamic Stretches

The numbers following the exercises correspond the the card number in this set of stretching cards from NewMe Fitness

• Lateral Lunge both directions (31)
• FWD Lunge with with twist(34) and reach (37)
• BKWD Lunge
• Grapevines
• Tiptoes
• Heels
• Side skip both directions
• Backward skip
• Backward run
• Knee to chest (43)
• Leg Swings sideways (38) and front to back(44)

Static Stretch

These should be very very light stretches only used occasionally before recovery easy runs

• Cross overs front(45) and lateral(26)
• Quads (39)
• Seated torso twist, figure 4 (28)
• butterfly(32)
• Lower back (29)
• Child pose (33)
• Kneeling wrist flexor(4)