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[Music]
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if you're training to run an rfi test a
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whole or half marathon or any running
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based activity here is a good basic
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warm-up anyone can do to safely prepare
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to train before
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starting with dynamic stretching we want
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to roll through these moves about 10
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minutes before the run starts
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we want to activate the lower leg area
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with some leg pumps trotting back and
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forward
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next moving into a hip stretch the twist
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this move starting in a push-up position
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bring one leg up and rest the foot in
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line with the opposite hand twisting
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around and reaching to the sky this move
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will open up the hips and groin area
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while stretching out the muscles making
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up the core chest and upper and middle
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back
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leg swings are a great dynamic activator
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for the hip flexors maintaining balance
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swing your legs back and forth aiming to
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get height on either side and get the
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same number on each side
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torso twists allow for us to warm up the
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core
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helps with mobilizing the spine and
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aiding and flexibility
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your feet will be just outside hip width
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apart twisting your torso from one side
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to another moving through the trunk
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extending the stretch rotating at the
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ankle to reach a deeper twist
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[Music]
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side bends are also great for loosening
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the muscles surrounding the spine
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keeping relaxed bend your trunk to the
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side reaching your fingers as far down
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the leg as you can
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[Applause]
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[Music]
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next we're going to hit some arm swings
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here to activate your upper body and
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increase flexibility
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with your arms moving in opposite
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directions bring them up and down
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[Music]
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finally we're going to hit some jump
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squats these are great explosive and a
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great way to add some power-based
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activation to the main muscles you'll
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use in this workout
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again rolling through these for about 10
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minutes before your run starts and have
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a great one
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[Music]