Pre-Run 2

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 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 out to the side, then across your body in front of your standing leg.
• Repeat the movement 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

Groin, Hips, IT Band

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 at your sides.
• Shift your weight onto the outer edges of your feet, lifting the inner edges.
• Slowly shift your weight onto the inner edges of your feet, lifting the outer edges.
• Continue rocking side to side in a controlled and steady motion.

Tips

• Engage your core to help with balance.
• Move smoothly to avoid jerking motions.
• Keep your knees slightly bent and relaxed.

Modifications

• Use a wall or chair for extra balance support.
• Perform smaller lateral movements if a full range feels uncomfortable.
• Do the exercise seated if standing is challenging.

Benefits

Ankles, Calves, Feet

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 hip-width apart and your arms at your sides.
• Reach one arm overhead while bending your torso to the opposite side.
• Return to the starting position and repeat on the other side, alternating sides dynamically.

Tips

• Engage your core to avoid overextending your lower back.
• Keep your movements smooth and steady.
• Focus on lengthening through the side of your body as you bend.

Modifications

• Reduce the depth of the side bend if flexibility is limited.
• Perform the movement more slowly to maintain better control.

Benefits

Abdomen, Core, IT Band, Obliques, Shoulders

Instructions

• Start from a standing position with one foot forward and the other foot stepped back into a split stance.
• Bend both knees to lower your hips straight down, keeping your front knee aligned over your ankle and your back knee hovering just above the floor.
• Push through your front heel to return to standing.
• Repeat the movement and switch sides at the halfway point.

Tips

• Engage your core to maintain balance and stability.
• Keep your torso upright and avoid leaning forward.
• Focus on controlled, steady movements to maximize effectiveness.

Modifications

• Reduce the depth of the lunge if flexibility or strength is limited.
• Hold onto a chair or wall for balance if needed.
• Perform the exercise more slowly to ensure proper form.

Benefits

Calves, Core, Glutes, Hamstrings, Quadriceps

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 in a plank position with your hands under your shoulders and your body in a straight line.
• Step one foot forward to the outside of your hand, entering a runner's lunge position.
• Twist your torso, reaching your opposite arm towards the ceiling.
• Return your hand to the floor and step back into the plank, and switch sides at the halfway point.

Tips

• Keep your hips low and your movements smooth for proper alignment.
• Focus on opening through your chest as you twist.
• Keep your back leg strong to maintain stability.

Modifications

• Reduce the depth of the lunge if flexibility is limited.
• Perform the movement more slowly to maintain balance.
• Use yoga blocks under your hands for additional support.

Benefits

Chest, Core, Hips, Shoulders

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 arms at your sides.
• Lift one foot behind you and grab your ankle with the same-side hand, pulling it gently towards your glutes.
• Release your foot and return to standing before repeating the stretch.
• Repeat the movement and switch sides at the halfway point.

Tips

• Keep your knees close together as you stretch to avoid unnecessary strain.
• Engage your core to maintain balance and stability.
• Focus on steady, controlled movements for effectiveness.

Modifications

• Use a wall or chair for balance if needed.
• Perform a smaller range of motion if flexibility is limited.

Benefits

Hips, Quadriceps

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

Instructions

• Start from a standing position with your feet hip-width apart and your elbows bent at 90 degrees, holding your hands out in front of you.
• Lift one knee towards your hand, aiming to tap it without moving your arms.
• Quickly alternate legs in a running motion, keeping a steady rhythm and your torso upright.
• Focus on bringing your knees high enough to reach your hands with each lift.

Tips

• Land softly on the balls of your feet to minimize impact on your joints.
• Maintain a steady rhythm and controlled movement to keep proper form.
• Keep your upper body relaxed and upright.

Modifications

• Perform the movement at a slower pace for lower intensity.
• Keep your hands lower if flexibility or strength limits the height of your knees.

Benefits

Ankles, Calves, Core, Feet, Glutes, Hamstrings, Hips, Knees, Quadriceps, Toes

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Bend one knee to kick your heel up towards your glute, then alternate legs dynamically.
• Continue alternating legs in a controlled, steady rhythm.

Tips

• Land softly on the balls of your feet to minimize impact.
• Focus on a smooth, rhythmic motion rather than speed.
• Keep your upper body relaxed and upright.

Modifications

• Perform the movement more slowly for better control.
• Reduce the height of the kick if flexibility is limited.

Benefits

Ankles, Calves, Core, Feet, Glutes, Hamstrings, Hips, Knees, Quadriceps, Toes