Day 1

Let’s Get This Started!

Today we have a simple routine for you, focusing on some of the major muscle groups that tend to cause restriction around the hip in runners. We aim to keep to the 10-15min workout principal, so we’ve picked three of the major muscle groups in this region to focus on, and thrown-in some balance work too!

Basic Hip Mobility Drills

  • Hip Flexor Stretch (video) – 3 x [20sec hold + 20 active reps] each side
  • Hamstring Stretch (video) – 3 x 20 reps each side
  • Adductor Stretch (video) – 2 x 10 reps [7sec contract : 10sec relax + stretch]

Today’s Balance Drill

Be sure to only perform the particular balance drill(s) specified for each given day here in the first stage. You don’t have to do each balance drill each day!

  • Single Leg Balance – Eyes Open (video) – 2 x 30sec each side