Answer:
Heel Walks

This exercise will help improve the functional range of motion and stability of the ankle, as well as, strengthen the muscles around the shin to reduce shin splints.
Toe Walks

This exercise will help strengthen your calf muscles and also increase the functional range of motion and stability of the ankle joint.
Knee Hugs or Knee to Chest Walks

This exercise will help improve the functional range of motion of the lower back and hip flexor muscles, as well as, enhance balance and postural control. This is a great glute stretch!
Walking Quad Stretch

This exercise will focus on your quadriceps and hip flexor muscles to help improve balance and stability.
Straight-Leg March or Russians or Frankenstein March (’tis the season!)
Scare your friends and warm up your hamstrings at the same time with this move! This exercise will help develop lower back and hamstring flexibility. Whether you’re a star marathon runner or simply walking to school every day; whether it’s the first thing you notice waking up in the morning or the last thing that’s keeping you from crossing the finish line, you’re likely to experience some level of hamstring tightness from time to time.
Inverted Hamstring Stretch

This exercise will help to improve the dynamic flexibility of your lower back and hamstrings, as well as, ankle stability and balance. As you know from our “Straight Leg March” — Lots of patients at Elite present with lower back pain, typically this is due to tight, stiff and/or weak hamstring muscles. Research has shown that the lack of flexibility in the hips (hamstring, hip flexors, glutes muscles) can contribute to lower back pain. To help prevent back pain, it is important to improve your flexibility in the hamstrings.
Rotational Lunge

This classic exercise will help increase the functional range of motion in your rotational muscles (i.e obliques/abdominals) and hip flexors. It also enhances strength in the quad, glutes, and core.
Lateral Lunge

This exercise will help develop the mobility of the hip, as well as, functional range of motion in the groin, hamstrings, and glutes.
Spiderman Lunge
This is an effective and efficient hip opener and quadriceps stretch that you should be including in your warm-up. It’s simple and will help you prepare for exercise, maybe even reduce stress during your school day, or can be used as a quick mobility drill throughout the day.
Bounders or Power Skips
This exercise helps improve lower body power and increase the functional range of motion in the hip flexors and calves. It also helps implement sound mechanics prior to the activity.
Inchworm
While dreaded by many, this warm-up helps stretch your calves, hamstrings and lower back, as well as works your core strength and shoulder stability.
