Hamstring Scoops

Start with hands and palms up. Point toes up with heels planted in the ground, reach down and up making a scooping motion with each step. Make sure to keep your back flat. This exercise helps stretch your hamstrings and calves.

Knee Pulls

Pull up from the knee and ankle, hugging the knee and coming up on your toes. Alternate each leg. This exercise stretches your glutes and helps activate the calves when coming up on your toes.

Quad Pull

Pull your leg up behind you (same hand, same leg) reaching up with the opposite hand and holding for 1-2 seconds. Take a step and switch legs. This exercise stretches the quads.

Straight Leg Kick

Hold hands out in front and kick one leg up in the air. Repeat alternating legs with each step. This exercise stretches the hamstrings and calves while also activating the hip flexors.

Forward Lunge With Rotation

Extend arms out in front, lunge forward and twist to side with knee up. This exercise stretches and activates the hip flexors while also helping with knee stability and improving knee pain.

Side Lunge

Lift knee up, lunge to the side, come back to center. Repeat. Keep chest up, back flat. This exercise helps activate the glutes and increase knee stability while also stretching the groin and abductors.

Walking RDL

RDL is short for Romanian Deadlift. Reach forward with both arms, extending 1 leg out behind and keeping back straight. Take a few steps forward and repeat. This exercise helps with hamstring strength and flexibility as well as glute strength and activation.

Side Shuffle

Perform running motion laterally while raising your opposite hand with your opposite knee. This exercise helps you move laterally while getting the hip flexors warmed up and increasing “proprioception” or awareness of the position and movement of the body.

Lateral Bounds

Stand on your right foot with your knee up. Using only the right leg, jump to the left side landing on the left foot. This will help with glute activation and ankle & knee stability.