COUGAR DISTANCE RUNNER PRE AND POST WORKOUT Routines
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Pre and Post Workout routines captains check each box when done |
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| 1 |
12 min warmup run |
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| 2 |
Drills do 2 40 meter segments of each |
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high butts |
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Russians or skip kicks |
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ankling |
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carioca |
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big skips |
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lunges-6 step throughs hold 3 sec, forward and back |
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backwards |
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shin splint prevention 3 positions |
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| 3 |
At Fence |
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leg swings 15 in each of 3 positions |
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face fence, down foot straight |
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side to fence , outside leg swings |
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toe raisers-15 in three postions |
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toes in, toes out and straight |
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calf stretch 15 sec each leg-one set straight, one bent |
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fires 10 on each leg |
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ankle bounces-20 |
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bi arm swings 15 sec each side |
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| 4 |
Stretch down after workout- hold all min 20 sec each
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head and neck rotations |
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shoulder shrugs |
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extended arms rotations out to sides and over head |
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arms behind neck |
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arms extended up-lean to each side(flamingos) |
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IB stretch, one leg over, feet together and flat |
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elephants-arms hang, head relaxed, feet apart |
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legs wide, hands-on ankles, head down |
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catchers |
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butterflies |
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pretzel or piriformis (yoga calls them pigeon) |
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| 5 |
ON Back |
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both knees to chest |
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one leg out, other knee to chest-alternate |
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pull leg over, twist, shoulders on ground |
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both knees to chest after twist |
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bridge 2x 20 sec |
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| 6 |
On Stomach |
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pigeon or paper clip |
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bow 2×20 sec |
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plank hold |
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cobra 3×10 sec |
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down dog |
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plank forearm rotations 5 on each side |
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superman 2×20 sec |
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| 7 |
Daily Core work |
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40-50 push ups |
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front plank each arm up 10 count |
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front plank each leg up 10 count |
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side plank each side 10 count |
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back count each leg 10 count |
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2 min horizontal leg raises |
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30-50 ab crunches |
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30 bicycles |
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30 scissors-on back |
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see also:(3) warmup and cooldown routines for runners – Bing images |
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