Pre-Run 1

Instructions

• Start from a standing position with your feet hip-width apart and your hands on your hips.
• Shift your weight onto one leg and lift your opposite leg slightly off the floor.
• Swing your lifted leg forward and backward in a controlled, continuous motion.

Tips

• Keep your standing leg active with a slight bend in your knee.
• Keep your upper body stable; the movement should come from your hip.
• Start with smaller swings and gradually increase the range of motion.

Modifications

• Place your hand on a wall or chair for additional support.

Benefits

Abdomen, Calves, Glutes, Groin, Hamstrings, Hips, Lower Back, Quadriceps

Instructions

• Start from a standing position with your hand placed on a wall or chair for support.
• Shift your weight onto your leg closest to the wall.
• Then, as if stepping over a gate, swing your opposite leg up, rotate your leg outward to open your hip, then bring your leg back down to the floor.
• Reverse the movement to return to starting position, then repeat the motion back and forth.

Tips

• Keep the movement smooth and controlled.
• Keep your standing leg active with a slight bend in your knee.
• Keep your upper body stable; the movement should come from your hip.

Benefits

Glutes, Groin, Hips

Instructions

• Start from a standing position with your feet hip-width apart and your hands at your sides.
• Shift your weight forward onto your toes, lifting your heels off the floor.
• Slowly shift your weight back onto your heels, lifting your toes off the floor.
• Continue rocking back and forth in a controlled, smooth motion.

Tips

• Engage your core to maintain balance.
• Keep your movements steady and avoid abrupt shifts.
• Focus on keeping your posture upright throughout the exercise.

Modifications

• Hold onto a wall or chair for added balance support.
• Reduce the range of motion if the stretch feels too intense.
• Perform the movement more slowly for better control.

Benefits

Ankles, Calves, Feet, Shins

Instructions

• Start from a standing position with your feet hip-width apart and your hands on your knees.
• Bend your knees slightly and make small circles with your knees, moving them together in a circular motion.
• Reverse the movement at the halfway point.

Tips

• Keep your movements smooth and controlled to avoid straining your knees.

Modifications

• Perform the exercise at a slower pace if needed to maintain control.

Benefits

Ankles, Calves, Feet, Knees, Shins

Instructions

• Start from a standing position with your feet wide apart and your hands together in front of you.
• Bend one knee and lower your hips to that side, while keeping your other leg straight and your toes pointed forward.
• Push back to the starting position and repeat on the other side.

Tips

• Keep your chest lifted and your back straight.
• Move smoothly and with control to maintain balance.

Modifications

• If the lunge is too intense, don't lower your hips as much.
• Use a chair or wall for balance support if needed.

Benefits

Glutes, Groin, Hamstrings, Hips, Quadriceps

Instructions

• Start from a standing position with your feet wide apart and your arms extended out to the sides.
• Bend forward, rotating your torso to touch your toe with your opposite hand and raising your other hand up to the ceiling.
• Return to the starting position and repeat the movement on your other side.

Tips

• Keep your spine long and avoid rounding your back.
• Engage your core and keep a slight bend in your knees.

Modifications

• If reaching your foot is difficult, touch your shin or knee instead.

Benefits

Abdomen, Glutes, Hamstrings, Hips, Lower Back, Obliques, Shoulders, Spine, Upper Back

Instructions

• Start from a standing position with your feet hip-width apart and your hands behind your head.
• Lift one knee towards your chest while twisting your torso towards the lifted knee.
• Lower your leg and return to the starting position before switching sides.
• Continue alternating legs in a controlled, dynamic motion.

Tips

• Focus on controlled movements rather than speed for better form.
• Focus on keeping your torso upright to maintain balance.
• Coordinate your twist and knee lift for fluid motion.

Modifications

• Reduce the height of the knee lift if flexibility is limited.

Benefits

Core, Hips, Obliques

Instructions

• Start from a standing position with your feet hip-width apart and your hands resting on your hips.
• Step one foot forward, keeping your heel on the floor and your toes pointing up.
• Hinge at your hips, lowering your torso towards your front leg.
• Return to standing and repeat the movement. Switch sides at the halfway point.

Tips

• Keep your back straight and avoid rounding your spine.
• Engage your core to maintain balance and stability.

Modifications

• Reduce the depth of the hinge if flexibility is limited.
• Hold onto a chair or wall for balance if needed.
• Perform the exercise more slowly to maintain better control.

Benefits

Calves, Core, Glutes, Hamstrings, Lower Back