Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Ankle Rock
1 set · 10 reps · 10s rest · both sides
Rock knee over toes while the heel stays down. Keep the foot arch stable.
Steps
Stand in a short split stance.
Keep the front heel on the floor.
Drive the knee gently toward the toes.
Let the ankle bend without collapsing the arch.
Rock back and repeat.
Cues
Heel stays down.
Knee tracks forward.
Arch stays lifted.
Common mistakes
Lifting the heel.
Letting the foot collapse inward.
Forcing a painful ankle range.
2. Leg Swing Front-to-Back
1 set · 10 reps · 10s rest · both sides
Hold support and swing one leg forward and back in a smooth range. Keep the torso tall.
Steps
Hold a wall or chair for balance.
Stand tall on one leg.
Swing the free leg forward and back.
Keep the motion smooth and easy.
Switch sides after the reps.
Cues
Torso stays tall.
Swing smoothly.
Use support.
Common mistakes
Arching the back to swing higher.
Twisting the pelvis.
Swinging into a sharp stretch.
3. Glute Bridge
2 sets · 10 reps · 1s hold · 15s rest
Wake up glutes before running. Lift hips, pause, and lower with control.
Steps
Lie on your back with knees bent.
Set feet hip-width apart.
Press heels into the floor.
Lift hips and pause briefly.
Lower with control.
Cues
Wake up glutes.
Heels press down.
Lower smoothly.
Common mistakes
Overarching the lower back.
Letting knees fall inward.
Rushing the pause.
4. Lateral Lunge Shift
1 set · 8 reps · 15s rest · both sides
Step wide and shift gently side to side. Keep knees tracking over toes.
Steps
Stand with feet wide.
Shift hips toward one side.
Bend that knee while the other leg stays longer.
Keep the working heel down.
Move side to side in a gentle rhythm.
Cues
Shift, do not drop.
Knee over toes.
Heel stays grounded.
Common mistakes
Letting the knee collapse inward.
Rounding the back heavily.
Moving too deep before warm.
5. Marching A-Skip Prep
2 sets · 10 reps · 15s rest · both sides
March in place with crisp knee lifts and active feet. Keep it rhythmic but low impact.