Warm Up
Warm Up – Day 1
Activity
Click on each activity to view a Video Explanation/ Example
Duration / Distance
Foam roll glutes
30 secs each
Foam roll IT bands
30 secs each
Foam roll Lats
30 secs each
Trigger Point Plantar facia/feet
30 secs each
Inverted Hamstrings
5ea
Reverse Lunge – forearm to instep
5es
Lateral Lunge
5es
Pillar March Linear
2 x 10 steps each
Pillar Skip Linear
3 x 10 steps each
Linear hurdle hop – countermovement
2 x 6 each
Warm Up – Day 2
Activity
Click on each activity to view a Video Explanation/ Example
Duration / Distance
Hip Internal Rotation
10es
Segmental glute bridge
10es
Lateral Line Stretch – Standing
2
Quad Thoracic Spine Rotation – 1 leg abduction
4ea
Inverted Hamstrings
5ea
Knee Hugs
5es
Lateral Lunge
5es
Pillar March Linear
2 x 10 steps ea
Pillar Skip Linear
3 x 10 steps ea
Lateral bound mini band to stabilise
3 x 6 each