Perform each exercise for 50 seconds. Rest 10 seconds between each exercise. Repeat the entire circuit 3 times through for a total of 15 minutes.

• Air squat
• 180-Degree Squat Jump
• Alternating Forward Lunge to Lateral Lunge
• Alternating Reverse Lunge to Curtsy Lunge
• Glute Bridge Walkout

Grumpy calves can also lead to pain in other parts of the body. For example, poor calf mobility may lead to knee and ankle pain, shin splints, plantar fasciitis, Achilles tendonitis, and even back issues.

In order to reap the benefits that a dynamic warm-up has to offer, you have to know what exercises to perform, and you have to do them correctly. The following routine is the one I did before every run, workout, and race as a division I collegiate runner:

• 10 bunny hops side to side
• 10 jumping jacks
• 5 air squats
• 10 lunges (5 each side)
• 10 lateral lunges (5 each side)
• 10 single leg reaches (5 each side)
• 10 high kicks (5 each leg)
• 10 leg swings (5 each side)

1. Low Lunge With Twist

1. Glute Bridge
2. Pigeon Pose
3. Stacked Knee Glute Stretch
4. Standing Figure-Four Stretch

To perform the gluteal squeezes, participants were instructed to sit up straight and squeeze their glutes as hard as they could for five seconds before relaxing and repeating. For proper form, they were instructed to sit with their hips and knees at a right angle, knees shoulder-width apart, and the insides of their feet together.

How to use this list: Prior to a run, spend about 30 to 60 seconds performing each dynamic stretch (quad stretches, hip openers and hamstring scoops). On strength training days, perform each exercise with body weight only for 30 seconds, or load the exercises such as the squats and lunges with enough resistance that you can only perform 10 reps before needing a rest break. Perform 2 to 3 sets of 10 at this resistance level to improve strength and prevent running related injuries.

Dynamic Stretches

• Quad Stretch
• Hip Opener
• Hamstring Scoop

• Deep Squat
• Walking Lunge
• Bulgarian Split Squat
• Single-Leg Hop
• Box Jump

Incorporating three sets of six to eight reps once a week can help keep your hamstrings strong.

Begin in a kneeling position with both ankles secured—tucking your feet under a bar, for example, or having a running buddy hold them down—and then progressively lean forward as slowly as possible while keeping your back straight. When you can’t resist anymore, just fall forward, catching yourself with your hands against the floor. Check out the video below for how to do it properly.

https://www.youtube.com/watch?v=NfBGKhjedD8

https://www.instagram.com/p/BtGd4KZlO10/?utm_source=ig_embed
1 - Hip Dips
2 - Knee Drive
3 - Butterfly Sit-Ups
4 - Plank Side Reach
5 - Oblique Crunch (Right)
6 - Oblique Crunch (Left)
7 - Sexy Spiders

Elbow Extension Planks
Anti-Rotation Planks
Knee-Touch Planks
Reverse Plank
Side Plank With Leg Lift
Hip Rotation Planks
Plank Ups
Hip Extension Planks

Repeat each exercise for 30 seconds, followed by a 15-second rest between moves, for a 5-minute circuit.
X-Mountain Climber
Squat Thrust
Plank March
Windshield Wiper

Someone Finally Explains What That Extra Set of Shoelace Holes Is For

We all have them, and most of us just ignore them. I'm talking about that extra pair of holes on the top of our sneakers. Nope, they're not just for decoration! Try this shoelace tying trick called the "heel lock" to prevent the back of your foot from sliding up and down, which will prevent heel blisters. If you're a runner, this just may be the best thing you hear all day!