DYNAMIC WARMUPS FOR RUNNERS ... CONTINUED FROM FRONT
5 minutes, and go!**
INCHWORMS With your knees straight, bend at the waist and walk your hands out. Go into a press up and bring your hips up. Walk your feet in towards your hands and return to standing. Repeat five times.
WALKING LUNGES WITH A TWIST Lunge forward, pause, and twist your trunk to each side. Stand and lunge forward with the opposite leg, repeating until you have traveled about 20 feet twice.
WALKING LATERAL LUNGES Step to the side, lunge right and left, stand, and turn 180 degrees. Repeat lunge side to side continue until you have traveled 20 feet twice.
SINGLE RDLS Standing on one leg, start with the opposite knee up, hinge at your hip on your stance leg, and reach your opposite leg out behind. Then, reach for the ground with your arm. The key is to stay stable on the stance leg. Repeat 10 times each leg.
IMAGINARY JUMP ROPE Imagine you are jumping rope: 10 seconds on both legs, then 10 seconds on each leg separately.
**This should not be considered medical advice. If you are having pain or recovering from an injury, see your physical therapist before starting these exercises. If you are unsure if these exercises are right for you, call and schedule a movement screening and exam for runners with John Bunnell, DPT.
(858) 675-1133 · www.waterpt.com
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