Dynamic Warm up

Running workouts

Jumping Jacks x 20

Body weight Squats x 10
-Position your feet shoulder width apart with your feet slightly pointed outward
-Sit back, pushing your glutes outward with the weight on your heels
-Lower your hips until your glutes are parallel to the ground
-Once you are completely lowered, drive back up to the start position through your heels (KEEP YOUR HEELS ON THE GROUND)

High Knee Lunges x 5 each
-position feet shoulder width apart with hands behind head
-take one exaggerated step directly forward with one leg (lead leg)
-keep lead knee and foot aligned and toes pointing straight ahead
-flex lead knee, while lowering trailing knee just short of touching the floor
-keep torso vertical by “sitting back” on trailing leg
-keeping lead foot flat on floor, forcefully push off with lead leg
-bring lead foot back to position next to trailing foot

Jump Squats 2 x 5 reps
-Being in an athletic stance with your feet shoulder width apart and stay on the balls of your feet
-Keep your arms straight out in front of you or at your side
-Squat down (sinking the hips back) then jump up
-Land in an athletic stance with weight balanced evenly on both feet keeping your hips back

Long Jumps 2 x 5 reps
-Being in an athletic stance with your feet shoulder width apart and stay on the balls of your feet
-Keep your arms straight out in front of you or at your side
-Squat down (sinking the hips back) then jump out
-Land in an athletic stance with weight balanced evenly on both feet keeping your hips back

Lateral 1 Leg Hops x 5 reps each side
-Stand with feet shoulder width apart
-Jump up but push sideways to the left (pushing off the right foot), and land on your right foot
- Perform 5 reps
-Repeat on other side

High Knee runs x 10 yards……run 10 yards

Butt Kicks x 10 yards……run 10 yards
-Begin on the balls of your feet
-Place your hands behind your back with your palms out
-Drive your heel to your palm

Side shuffle (right) x 10 yards……run 10 yards
-Maintain a good athletic stance with your feet shoulder width apart
-Stay on the balls of your feet
-Side shuffle by pushing off your in-step

Side Shuffle (left) x 10 yards…….run 10 yards
-Maintain a good athletic stance with your feet shoulder width apart
-Stay on the balls of your feet
-Side shuffle by pushing off your in-step

Plank Hold x 30 sec.

Side Plank (right) x 30 sec.

Side Plank (left) x 30 sec.

Push ups x 5 reps
-Keeping your back flat with your palms down, lower your body and touch your chest to the ground
-Perform each rep under control