Nikki Hiltz shares why mobility exercises are a big part of their training and the exact exercises you should add to your prerun warmup.

Perform the exercises in the order below for 8 reps each

1. Cat Camel
2. Cobra Dog
3. Inverted Bicycle
4. Tick Tok
5. Donkey Kick
6. Donkey Whip

The butt kicks warmup drill is a basic movement that can help men over 40 get their bodies ready for exercise and protect the hamstrings.

Heel comes straight up to the butt with knee pointing out not down.

• Standing Banded Half Moon Drill
• Standing Banded Diagonal Leg Extension
• Banded Lateral Walk
• Knee Drive Drill
• Bird Dog
• Single-Leg Glute Bridge