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Click on each activity to view an image of it. Use the online AbsTimer to time abs and stretches.
Jog for about 5 minutes at a very easy pace.
Hold each stretch for about 10 breaths (at least 30 seconds). You should feel some slight discomfort, but not pain.
Do each exercise for 30 seconds, except Plank. Use the online AbsTimer if you'd like.
Try to do at least 10 perfect pushups, or more if you finish before 5 minutes is up. Use good form.
Alternate daily between myrtles and lunges to prevent your muscles from having too much fatigue. 10 on each side.
Move about 20 meters for each, except Arms are stationary and Buildups are ~100 meters.
If you're at practice, Brad will tell you if you should be doing easy mileage or a workout.
Scroll back up and do the stretching routine again.
It's a good idea to roll out your quads, hamstrings, IT bands, and calves to reduce soreness.
This can be done with a foam roller, handheld roller, softball, golf ball, laccrosse ball, or anything else that works well for you. You'll want a few of these tools for rolling out different areas, since you can't use a foam roller to roll out the bottom of your feet.
List of warm-up routine, no pictures Download (PDF, 1 page)
List of warm-up routine, with pictures Download (PDF)