This is Coach Tom’s favorite routine which will target many of the running muscles and also areas of weakness. It takes just 20-30 minutes and it will develop your flexibility, strength, and core muscles. (Core muscles include the muscles in your abdomen, back, pelvic floor, and glutes.) We recommend that you do 8-10 reps, 2 times per week. If any of the exercises are too challenging at first, please shorten the duration. Over time, you will get stronger and be able to increase the duration.

• Side to Side Legs Swings - Dynamic movement that loosens up the hips, groin, and lower back.
  Active Toe Touch - Controlled stretch engaging the hamstrings and lower back while promoting dynamic flexibility.
  Front to Back Leg Swings - Mobilizes the hips and hamstrings, increasing range of motion for forward movement patterns.
  Scorpion Activation - Dynamic spinal twist stretch that opens up the chest, hips, and lower back.
  Active Quad Stretch - Engages the quads dynamically while improving hip mobility and balance.
  Pigeon Stretch - Deep hip opener that targets the glutes, piriformis, and hip flexors to increase lower body flexibility.
  Static Quad Stretch - Traditional standing stretch to elongate the front of the thigh and relieve tension.
  Hamstring Stretch - Elongates the back of the thighs, helping to reduce stiffness and improve stride length.
  Stars - Dynamic mobility exercise involving arm and leg extension to improve balance and coordination while engaging the core.
  Cobra - Gentle back extension stretch that opens the front body and stretches the abdominals.
  Cat Cows - A flowing spinal movement that increases flexibility and circulation through the back and core.
  Downward Dog - Full-body stretch focusing on hamstrings, calves, shoulders, and spine alignment.
  Child's Pose - Stretches the lower back, hips, and shoulders while promoting relaxation.
  Pretzel Stretch - Deep, seated spinal twist that opens up the back, glutes, and hip musculature.
  Foam Rolling: Calf, IT Band, Glutes, Hamstrings, Quads - Myofascial release technique to reduce tightness, enhance circulation, and speed up recovery across key muscle groups.

• Lunges - Lower body strengthening move targeting quads, glutes, and hamstrings while improving balance and coordination.
  Front Plank - Core stabilization exercise focusing on the abs, lower back, and shoulders.
  Side Planks - Lateral core activation to build strength in the obliques, shoulders, and hips.
  Pre Bridge - Foundational glute and core activation move used as a warm-up to full bridges.
  Hamstring Bridge - Strengthens hamstrings and glutes while also supporting hip and core stability.
  Calf Achilles - Strengthens calves and Achilles tendon.
  Dead Bugs - Controlled core stabilization exercise improving coordination and spinal support.
  Pushups - Full-body movement that targets the chest, triceps, shoulders, and core.
  Pointers Activation - Core exercise that challenges stability and posture.
  Single Leg Squat Variation - Strengthens glutes, quads, and hamstrings while building balance and control.
  Eccentric Calf Lowers (Plantar Fasciitis + Calf Strain) - Slowly lowers the heel off a step to target calf muscles and Achilles tendon.
  
  

You might notice that the front of your thigh gets sore after a hilly run or after a week of

increased mileage.  That soreness you feel is the 4 quadriceps muscles that make up

the front of the thigh.  Stretching them out will help in the recovery process. 

Runners often complain of hamstring tightness.  Avoid this problem at all costs!  No

muscles group is an island - over time tight hamstrings will cause your hip rotators and

glutes to overcompensate and shorten.  So stay on top of stretching this important

muscle group!