WARM-UP SEQUENCE · 7 EXERCISES
01 · MOBILITY
Runner's Stretch
10 reps / side
02 · STRENGTH MOBILITY
Cossack Squats
16–20 reps
03 · ACTIVATION
IR Hip
10 reps / side
04 · ACTIVATION
ER Hip
10 reps / side
05 · FLEXIBILITY
Wall Runner
5 reps / side
06 · BALANCE
Airplane
2 reps / side
07 · MOBILITY
Squat Hold
10 reps
EXERCISE 01 · MOBILITY
Runner's Stretch + Rotation
EXECUTION CUE
Step one leg forward into a lunge. Drive your back knee down, rise up tall, and reach your same-side arm overhead. Pause and breathe. Return and repeat.
COACHING POINTS
Keep front knee stacked over ankle
Full reach creates spinal extension
Exhale on descent, inhale at top
SIDE: