Mattock Warmup Strength Running（鹤嘴锄预热强度跑步）.pdfVIP

Mattock 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. Hurdle Mobility: 10 reps per leg per direction In a table position with your hands under your shoulders and knees under your hips, lift your leg so your thigh is parallel to the ground and your shin is at a 90 degree angle from your thigh. Make a circular motion with your knee like you’re moving your thigh over a hurdle. The next movement is exactly the same, except in the opposite direction. Iron Cross: 20 reps (10 per leg) Lie on your back with your arms out to your sides and swing your right leg across your torso and up to your left hand. Make sure to keep your shoulders flat against the ground, but you can rotate your torso and hips as you swing your leg toward your hand. Repeat the same movement for the left leg. Scorpion: 20 reps (10 per leg) Lie in a prone position with your arms out to your sides and swing your right leg across your back up to your left hand. Keep your shoulders and chest as flat against the ground as possible. Like Iron Cross, there will be a good amount of rotation in your torso and hips as you swing your leg toward your hand