The Top 15 Prehab Exercises for Runners
(For Injury Prevention & Better Mobility)
*To see a picture or video clip of these exercises please visit www.acefitness.org/exerciselibrary or contact Coach Sonja directly.
1) Bird Dogs x 10 each side
2) Fire Hydrants x 10 each leg
3) Donkey kicks a 10 each leg
4) Donkey whips x 5 each leg (do not arch back)
5) Knee circles forward (x 5 each leg)
6) Knee circles backward (x 5 each leg)
7) Frog Thrusts (Pelvic Thrusts with knees wide and feet touching). Start with body weight and gradually move up to using power band and/or weight plate on pelvis for added resistace. X 15
8) Single Leg Glute Bridges (push through heel!) x 10 each leg
9) Lower Body Bent Knee Rotations (turn head opposite direction for counter balance). X 10 each way
10) Super Mans (Hyperextentions). Keep head facing down. X 15
11) Leg Swings (front to back) x 10 each
12) Leg Swings (side to side) x 10 each
13) Hip Hikes (Stand one foot on low step or bench. Keep Knees Straight)
14) Lunge Matrix (Front, Diagonal, Side, Reverse) x 5 rounds each leg.
15) Inchworm with Pushup x 10