in this video I've got a five minute
warm-up routine that you can do at home
to be ready to run before you even leave
the house okay let's get straight into
it so the first exercise in this warm-up
routine is all about the foot ankle and
calf region we're going to use ankle
rocks just to start to warm that whole
area up so using the wall for balance
you had to come up onto your toes and
then gently rock back so that your
weight on your heels and your fore foots
off the ground so from here to here
for shifting your weight between the
front of the foot and the rear of the
foot we're essentially beginning yes to
warm up the range of motion at the ankle
but also engage muscles like our calves
and really start to focus a little bit
of effort on some of those smaller
muscles around the foot and ankle
that are important for stability so
working through ten of these that's
every time you come up onto your toes is
one so that's one there and then two
once you've done ten we can move on to
the next exercise now this next exercise
is all about stun to warm your hips up a
little bit so standing on one leg simply
going to grab the knee bring your knee
up above hip height or as high as you
comfortably can from there
grab the ankle and rotate the rotations
actually happening at the hip here we're
gonna hold this for two seconds so one
two and then release and then we'll do
the same on the other side one two and
release try and keep the knee pointing
forwards as we do this so having you
here rather than out here anywhere if
that makes sense and then we're simply
working through ten on the Left ten on
the right two second holds for each now
let me show you from sidon as we're here
we're grabbing the knee pulling the
ankle what I want you to focus on is not
bending forwards which a lot of people
will do but instead I want to stay tall
and focus on squeezing your butt pushing
your hips forwards so this position not
this position a simple cue for this
whole exercise to get the positioning
right is to think stand tall and then
heel to opposite hip if you get that
right you're in the right position okay
so 10 on each side and then we'll move
into the next exercise we
again is all about cars and ankles so
for your calves I want you to use either
a wall or in this case we've got a squat
rack to give us a little bit of
something to push against we're coming
back into the position which will be
similar to our calf stretch so we're
here and then pushing down one and then
the other push through the heel push
through the heel you can work through 30
seconds of this just back and forth left
and right one second on each now you may
recognize this so I use this exercise in
my videos from a couple of weeks ago
which was all about warming up those
calves and ankles in particular and I'll
leave a link for that one down in the
description okay so this next exercise
is great particularly for those who are
pretty stiff for your lower back and
hips now with this if that is you don't
fly into this hundred miles an hour
straight away take it very gently and
build up what we're going to work from a
poor way we're just jogging gently on
the spot to then start driving the knee
across the midline and as you drive the
knee across the midline how are we to
twist your torso the other way so we're
going to be here and then on the
opposite side so simply working through
20 of these driving driving driving left
to right and then right and left and
you'll feel as you start to drive the
knee across for you a little bit of
stretch around the outside of the hip
and as we're looking around the other
way we're really starting to add a lot
of rotation through the torso 20 of
those and then we'll move on into the
next exercise so next up we have leg
swings again you might want to use the
wall for this but eventually we can get
you away from the wall and using this as
a balance and control exercise as well
but to begin with using the wall is
absolutely fine you know gently to all
the belly button in it start to engage
your core and focus on controlling this
hip and pelvic region and from here
always gently just swing back and forth
back and forth through the outside leg
relative to the wall with these swings
as you'll see with me I started quite
low and I'm building building building
as I go through these can you allow
yourself to feel a hand
stretch at the front for the movement
and then as you reach back you kick back
you should feel those hip flexors get a
little bit of a stretch as well simply
working through ten swings back and
forth on each side and then we can move
that into side to side swings now with
the side to side swings you can do that
using again a and upright like this or a
wall and again we're working very gently
to begin with especially if you know you
have quite tight adductors so inner
thigh muscles but from here again
kicking across and then opening out
engage your core by drawing the belly
button in I only work through the range
of motion that feels comfortable ten of
those on each side and we're gonna
finish off very gently with some air
squats so from here pushing the hands
forward as you sit your butt back and
down
remember keep your torso nice and
upright and don't go any deeper then you
can maintain good form after 10 the bows
you'll be warm heart rate should be
increased body temperature increase but
most importantly we've started engaging
some of those all-important muscles all
around your body now if you've been told
that you need to work on your glutes and
engage those butt muscles checking out
the glute activation warm-up that I
posted right over here couple weeks ago
because that should be great for you in
particular
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see you in the very next video bye now