RUNNING PREP, specifically focusing on hill sprints. The goal of these exercises is to increase body temperature, improve ankle range of motion, facilitate triple extension (hip, knee, ankle), and enhance thoracic (upper back) rotation, under the guidance of chiropractic and sports rehabilitation.
Exercise 1: 3D Calf Raise - 10-15 times per position
Exercise 2: Toe Lifts - 10-15 times
Exercise 3: Reverse Lunges - 10 times per side
Exercise 4: High March - 10 times per side
Exercise 5: Reverse Lunge with Ankle Rock - 10 times per side
Exercise 6: Air Squat to Calf Raise - 10 times per side
Exercise 7: Lunge with Rotation - 5 times per side
Exercise 8: Lunge/Rotation/Ankle Rock - 5 times per side
Exercise 9: Lateral Lunge - 5 times per side
Exercise 10: Pogos - 10 times double leg, 5 times per side single leg
These exercises are designed to prepare the body for running, specifically for the challenge of hill sprints, under the direction of chiropractic and sports rehab professionals.