This is Coach Tom’s favorite routine which will target many of the running muscles and also areas of weakness. It takes just 20-30 minutes and it will develop your flexibility, strength, and core muscles. (Core muscles include the muscles in your abdomen, back, pelvic floor, and glutes.) We recommend that you do 8-10 reps, 2 times per week. If any of the exercises are too challenging at first, please shorten the duration. Over time, you will get stronger and be able to increase the duration.

• Side to Side Legs Swings - Dynamic movement that loosens up the hips, groin, and lower back.
  Active Toe Touch - Controlled stretch engaging the hamstrings and lower back while promoting dynamic flexibility.
  Front to Back Leg Swings - Mobilizes the hips and hamstrings, increasing range of motion for forward movement patterns.
  Scorpion Activation - Dynamic spinal twist stretch that opens up the chest, hips, and lower back.
  Active Quad Stretch - Engages the quads dynamically while improving hip mobility and balance.
  Pigeon Stretch - Deep hip opener that targets the glutes, piriformis, and hip flexors to increase lower body flexibility.
  Static Quad Stretch - Traditional standing stretch to elongate the front of the thigh and relieve tension.
  Hamstring Stretch - Elongates the back of the thighs, helping to reduce stiffness and improve stride length.
  Stars - Dynamic mobility exercise involving arm and leg extension to improve balance and coordination while engaging the core.
  Cobra - Gentle back extension stretch that opens the front body and stretches the abdominals.
  Cat Cows - A flowing spinal movement that increases flexibility and circulation through the back and core.
  Downward Dog - Full-body stretch focusing on hamstrings, calves, shoulders, and spine alignment.
  Child's Pose - Stretches the lower back, hips, and shoulders while promoting relaxation.
  Pretzel Stretch - Deep, seated spinal twist that opens up the back, glutes, and hip musculature.
  Foam Rolling: Calf, IT Band, Glutes, Hamstrings, Quads - Myofascial release technique to reduce tightness, enhance circulation, and speed up recovery across key muscle groups.

• Lunges - Lower body strengthening move targeting quads, glutes, and hamstrings while improving balance and coordination.
  Front Plank - Core stabilization exercise focusing on the abs, lower back, and shoulders.
  Side Planks - Lateral core activation to build strength in the obliques, shoulders, and hips.
  Pre Bridge - Foundational glute and core activation move used as a warm-up to full bridges.
  Hamstring Bridge - Strengthens hamstrings and glutes while also supporting hip and core stability.
  Calf Achilles - Strengthens calves and Achilles tendon.
  Dead Bugs - Controlled core stabilization exercise improving coordination and spinal support.
  Pushups - Full-body movement that targets the chest, triceps, shoulders, and core.
  Pointers Activation - Core exercise that challenges stability and posture.
  Single Leg Squat Variation - Strengthens glutes, quads, and hamstrings while building balance and control.
  Eccentric Calf Lowers (Plantar Fasciitis + Calf Strain) - Slowly lowers the heel off a step to target calf muscles and Achilles tendon.