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Sabre Warm-up This dynamic warm-up prepares your body to run by gradually increasing your heart rate and muscle temperature. Perform 1 set of this routine which takes about 10 minutes. Groiners: 20 reps Sit on the ground with your knees bent and your feet about 1-2 feet in front of you and slightly to the side. Rotate your legs to the right so both of your knees touch the ground. In a smooth movement, return to the starting position and immediately transition to your left side. Donkey Kicks: 20 reps (per leg) In a table position with your hands under your shoulders and knees under your hips, kick your foot back like you’re trying to push the ceiling higher. Swing your leg back underneath your body without letting your knee touch the ground and repeat. Hamstring Raises: 10 reps (per leg) Lie on your back with your arms on the ground at your waist. With your pelvis in a neutral position, lift your right leg so your thigh is perpendicular to the ground. Try to keep your leg mostly straight. Return to the starting position in a slow and controlled manner. Walking Deadlift: 10 reps Take a step forward with your right leg and bend down from the hips while keeping a slight bend in your knee. Your right leg should be approximately parallel to the ground. Your left leg and torso should be parallel to the ground. Try to keep the bending motion from your hips rather than your back. Lunges: 2 per leg (20) / 3 per leg (30) / 5 per leg (50) Forward Lunge: Take a step forward with your right leg so your knee is positioned over your ankle. Lunge down so your left knee kisses the ground. Step back and repeat with the opposite leg. Always maintain a neutral spine and remain as stable as possible. Twisting Lunge: Perform a forward lunge but with a twist at the waist. Rotate your torso to the same side that you lunge on (if you lunge on your right leg, twist to the right as well).

Sabre Warm-up - Amazon Simple Storage ServiceWarm-up... · Sabre Warm-up This dynamic warm-up prepares your body to run by gradually increasing your heart rate and muscle temperature

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Page 1: Sabre Warm-up - Amazon Simple Storage ServiceWarm-up... · Sabre Warm-up This dynamic warm-up prepares your body to run by gradually increasing your heart rate and muscle temperature

Sabre Warm-up This dynamic warm-up prepares your body to run by gradually

increasing your heart rate and muscle temperature. Perform 1 set

of this routine which takes about 10 minutes.

Groiners: 20 reps

Sit on the ground with your knees bent and your feet about 1-2 feet in front of you and slightly to

the side. Rotate your legs to the right so both of your knees touch the ground. In a smooth

movement, return to the starting position and immediately transition to your left side.

Donkey Kicks: 20 reps (per leg)

In a table position with your hands under your shoulders and knees under your hips, kick your foot

back like you’re trying to push the ceiling higher. Swing your leg back underneath your body

without letting your knee touch the ground and repeat.

Hamstring Raises: 10 reps (per leg)

Lie on your back with your arms on the ground at your waist. With your pelvis in a neutral position,

lift your right leg so your thigh is perpendicular to the ground. Try to keep your leg mostly straight.

Return to the starting position in a slow and controlled manner.

Walking Deadlift: 10 reps

Take a step forward with your right leg and bend down from the hips while keeping a slight bend in

your knee. Your right leg should be approximately parallel to the ground. Your left leg and torso

should be parallel to the ground. Try to keep the bending motion from your hips rather than your

back.

Lunges: 2 per leg (20) / 3 per leg (30) / 5 per leg (50)

Forward Lunge: Take a step forward with your right leg so your knee is positioned over your

ankle. Lunge down so your left knee kisses the ground. Step back and repeat with the opposite

leg. Always maintain a neutral spine and remain as stable as possible.

Twisting Lunge: Perform a forward lunge but with a twist at the waist. Rotate your torso to the

same side that you lunge on (if you lunge on your right leg, twist to the right as well).

Page 2: Sabre Warm-up - Amazon Simple Storage ServiceWarm-up... · Sabre Warm-up This dynamic warm-up prepares your body to run by gradually increasing your heart rate and muscle temperature

Side Lunge: Step to your right side, keeping both feet pointing in front of you. Lunge down so

your right thigh is about parallel to the ground and your left leg is straight.

Diagonal Lunge: Step behind you about 45 degrees with your right leg. Lunge down so your right

thigh is about parallel to the ground and your left leg is straight.

Backwards Lunge: Take a step backwards with your left leg and lunge down so right thigh is

about parallel to the ground and your left knee kisses the ground. Keep your feet pointing straight

in front of you.

Front Leg Swings: 10 reps

Stand next to a wall or pole for support, swing your leg parallel to the support so your foot comes

to about hip level. Make sure to keep your body tall during front leg swings.

Side Leg Swings: 10 reps

Standing in front of a wall or pole for support, swing your leg parallel to the support so your foot

comes up to about hip level. Make sure to keep your swing leg straight but don’t lock your knee.

A Skip: 20-30 meters of skips

Staying light on your feet, skip forward and drive your knee up so it’s about parallel to the ground

and drive your foot back down to the ground. Alternate each leg. Remember to keep your back tall

with an exaggerated arm swing and make sure you don’t slam your feet on the ground.

B Skip: 20-30 meters of skips

Staying light on your feet, skip forward and drive your knee up so it’s about parallel to the ground.

Then extend your knee and reach your leg out in front of you and swing it back underneath your

body to the ground. Alternate each leg. Remember to keep your back tall and make sure you don’t

slam your feet on the ground.

Watch the video here: http://www.youtube.com/watch?v=ry8_kzAqvpE