Delta fitness

Dynamic warm up - runners 1

By: ExorLive Content Publisher 4

The exercises in the program prepares the body for running by raising body temperature, increase mobility and
increase blood flow to the muscle groups that mainly are working when you run.
https://exorlive.com/video/?culture=en-US&ex=600
1. Sideward lunge 1
Stand with your legs together and hands by your sides.
Move your active leg sideways and put your weight to
that side. Stop the movement when your foot hits the
floor. In the final position your active leg is bent and your
inactive leg is almost straight. Push off and return to the
start position. Repeat to the other side.
Reps: 12 , Sets: 1

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2. Instep 2
Start by taking your shoes off. Bend one knee slightly,
stretch your ankle and put the top side of your toes on the
floor. Feel a stretch at the front of your lower leg and your
instep. Hold for 30 seconds and change legs.
Reps: 8 , Sets: 1

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3. "The worlds best stretching exercise"
Start standing up. Take a big step with one foot. Place
both hands on the inside of the outstretched foot. Stretch
out the back leg. Remember to have a straight line
throughout the body to the top of the head.
Rotate the inner arm towards the ceiling. Place your
hands on the outside of the front leg and stretch out the
knee. Bend both knees and lift the upper body and arms
towards the ceiling. Then stand up straight.
Reps: 12 , Sets: 1

https://exorlive.com/video/?culture=en-US&ex=8638
4. Dragon
Stand on one leg. Lean your upper body forward while
you move the other leg backwards. Stop the movement
when your body is in a straight line. Stretch your arms
down towards the floor. Then move back to standing
position and lift up your knee till your hip is in a 90
degrees angle. Move your arms up towards the ceiling
and walk on your toes on the leg you are standing on.
Move steadily back to starting position.
Reps: 12 , Sets: 1

ExorLive.com 8/9/2019 @ 3:53 PM Page 1 of 2 Show video

Delta fitness
Dynamic warm up - runners 1
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=10314
5. Walking lunges with ball 2
Stand with your legs together holding a medicine ball in
front of you. Lift one leg and walk forward in a straight
line while at the same time rotating the upper-body
towards the front leg. When the back leg hits the floor,
push off and bring it forward then take a new step with
the back leg while reaching the ball towards the opposite
side. Keep your knees above the toes during the entire
exercise.
Reps: 20 , Sets: 1

ExorLive.com 8/9/2019 @ 3:53 PM Page 2 of 2 Show video