Warm up exercises before running
Warm up before running and loosen your gluteal muscles.
Glute Massage
Place the BALL under glutes in sitting positition. Put one leg on top of the other. Roll back and forth with glutes.
Warm up thigh muscles for fast legs while running.
Hamstring Activation
In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Quickly roll out the back of your thighs.
Activation of the core muscles for a strong center while running.
Kicks
Lie on back with head and legs lifted off floor. Place hands behind head.
Alternately bend and straighten legs. Keep heels close to floor.
Activation of the hip extensor muscles and stabilization of the leg axes.
Single Leg Squat
Start in the lunge position. Place your back foot on the BLACKROLL. Straighten your upper body. Slowly lower your buttocks downward. The front knee should reach a right angle. Move back to the starting position.
