| WARMUP |
| (loosen up muscles) |
| Foam rolling if have one |
| WARMUP RUN |
| (warm up muscles) |
| 10 minute easy jog |
| emphasis on form |
| STATIC STRETCHING (15) |
| (further loosen up muscles) |
| neck |
| arms |
| shoulders |
| hamstrings |
| quadriceps |
| right leg over left |
| left leg over right |
| hurdler's stretch right |
| back stretch right |
| ankle turns left |
| ankle turns right |
| hurdler's stretch left back stretch right |
| ankle turns right |
| ankle turns left |
| groin stretch |
| DYNAMIC WARMUP (20) |
| (explosive Impact) |
| jumping jacks |
| ducks (toes,hips,air, hips) |
| windmiills |
| arm circles |
| WALL STRETCHES knee push |
| achilles' stretch |
| leg swing right |
| leg swing left |
| right swing crossover |
| left swing crossover 16 step run in |
| QUICK BREAK |
| RUNNING DRILLS (30M) |
| high knees (quick/short) |
| skips |
| a-skips |
| butt kicks (knees high) SHALL ADD MORE IN THE NEST FEW DAYS. |