General Warm Up Stretch and Active Isolation

Jump rope mimicking running in place or run-in place.

Active-Isolated & Static Lower Body Stretches

On a mat, lie on your back. The sequence, as shown, is to stretch the gluteus max muscle, followed by the piriformis, inner thigh & hamstring, quadricep and hip flexors. Roll on the stomach and stretch the quadricep and hip flexor followed by the lumbar spine extension and calves and soleus stretches. Make sure to stretch comfortably.

These pre-exercise (run) stretches utilize both active isolated – stretch, hold for 2-count, relax, repeat twice more – and static stretches held for 20-30 seconds. Breathe normally.