1. Single Arm Dumbbell High Pulls
2. Lean and Loiter
3. Shoulder Flexion Stretch
4. Shoulder Extension Stretch
5. Supinated Grip Deadhang Hold
6. Plank Shoulder Tap Variations
7. Yoga Push-up

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

Here is how you can use a stretch band to help prep for deadlifts and squats (yes, swings too). The band gives you resistance so you can feel yourself actively pushing your knees out to get your femurs out of the way—making space for a deeper hinge (and inviting your glutes to the party). You can also amp your proprioception by “feeding the defect”—the band will naturally pull your knees in. You need to fix it. Alternate legs for even more awareness. See how your lift’s setup feels after a few sets of these.

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

• Alternating Straight Leg Toe Touches
• Flutter Kicks With Knee Tucks
• Plank With Leg Lifts
• Side Plank Hip Dip With Leg Lift
• Leg Lifts With Pulses
• Straight Leg Sit-Ups

https://www.youtube.com/watch?v=9dpYawm_lv0

Becoming the person we want to be is typically a case of taking action—not once, but over and over again. This is hard to do, particularly within a world that ingeniously inserts technology meant to pull us from those actions that we decided we wanted to adopt. Logically, it makes perfect sense to add a workout five days per week, but life is busy and our emotions will often disagree with these plans.

1. Half Kneeling Lat Stretch
2. Bottom of the Feet Massage
3. Simple Wrist Stretches
4. Frog Stretch
5. Shoulder Extension Stretch
6. Dowel Sit
7. Low Back

If you want to quickly improve your strength and coordination, almost nothing beats parallettes training. But not many people have a set of p-bars hanging around. In fact most people have never heard of them.

In the video above, Udaya instructor Caley Alyssa demonstrates a gentle yoga sequence that'll improve your range of motion and help you get a lot more bendy. The positions will be more difficult at first; your hips and back may feel tight and you might struggle to get your hands past your knees, especially if you sit for most of the day.

How to do it: Perform three rounds of squats with overhead ball hold, mountain climbers, plank shoulder taps with ball on toes, planks to rolling pike, sit-ups, and jackknife ball passes. Rest for one minute between rounds.

• Squat With Overhead Ball Hold
• Mountain Climber
• Plank Hands to Elbows
• Plank to Rolling Pike
• Sit-Up
• Jackknife Ball Pass

The Best Hip Pain Treatment? Train Your Way Out

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

Resistance bands are the perfect tool for sculpting or toning your muscles on-the-go — whether you’re traveling across the country or just down the road to your local park, says Cris Dobrosielski, a spokesperson for the American Council of Exercise and the owner of Monumental Fitness Results, in San Diego, California. “Doing more reps, say 3 sets of 15 reps, provides a muscular endurance benefit, we well as some amount of hypertrophy, or muscle building,” he says.

As human beings, we learned how to squat from a very young age—and usually from the bottom up as part of our developmental patterns. Children often spend lots of time in this position and as a species, we spent a lot of time shooting the breeze hanging around fires and making things here, too.

Improve your squat and deadlift with this simple drill you can do at home. Here's how.

1. Stand facing a wall with your nose and toes against it. Your feet should be slightly wider than shoulder width with your feet angled out very slightly.
2. Squat down as far as possible with your arms hanging between your legs. (I prefer this to the variation where the arms are kept high.) With each rep, you should be able to drop a little farther.
3. Perform 3 sets of 15 reps every day until you can drop your hips below your knees.

Iliopsoas weakness may result in a “sway back” posture or “flat back” posture.

Hanging Leg Lifts (Knee to Elbows)
Hang from a pull up bar. Lift both knees in towards the chest. It’s important to reach the knees to the chest area, or you can aim for your elbows like the knee to elbow movement.