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Delta fitness

Dynamic warm up - runners 1

By: ExorLive Content Publisher 4

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.

1.

run. https://exorlive.com/video/?culture=en-US&ex=600 1. Sideward lunge 1 St an d w ith your l egs t oge
run. https://exorlive.com/video/?culture=en-US&ex=600 1. Sideward lunge 1 St an d w ith your l egs t oge

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

  https://exorlive.com/video/?culture=en-US&ex=626 2. Instep 2
 

2.

St ar t b y t a ki ng your s h oes o ff
St ar t b y t a ki ng your s h oes o ff

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

  https://exorlive.com/video/?culture=en-US&ex=10178 3. "The worlds best stretching exercise"
 

3.

St ar t s t an di ng up. T a k e a bi
St ar t s t an di ng up. T a k e a bi

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

 

4.

 
 
 
4. Dragon   St an d on one l eg. L ean your upper b o
4. Dragon   St an d on one l eg. L ean your upper b o

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

Delta fitness

Dynamic warm up - runners 1

By: ExorLive Content Publisher 4

Delta fitness Dynamic warm up - runners 1 By: ExorLive Content Publisher 4
warm up - runners 1 By: ExorLive Content Publisher 4 https://exorlive.com/video/?culture=en-US&ex=10314 5.
warm up - runners 1 By: ExorLive Content Publisher 4 https://exorlive.com/video/?culture=en-US&ex=10314 5.

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

during the entire exercise. Reps: 20 , Sets: 1 ExorLive.com 8/9/2019 @ 3:53 PM Page 2
during the entire exercise. Reps: 20 , Sets: 1 ExorLive.com 8/9/2019 @ 3:53 PM Page 2

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