Move better and prevent injury!
Do your body a favour and warm up with PR-WOD’s pre-run routines. PR-WOD’s goal is to make your run more efficient. Addressing common areas of restriction yet taking a full body approach. Unfortunately no single routine will ever suffice. Luckily PR-WOD has a different routine everyday to provide the variety and variability the body needs! Enjoy your run!
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Prehab 3.5
Floor cogs. Bridge walkouts. Butt scoots. Foot walks.
No equipment needed.
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Prehab 3.6
Thoracic spine rotation. YTW’s. Quality push ups. Hip hikes.
Equipment needed: step/books.
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Prehab 3.7
Burrito foot mobilization. Extreme ISO lunge. Foot clocks. Wall Y’s.
Equipment recommended: wedge/towel, wall space.
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Prehab 3.8
3D kneeling hip flexor stretch. Slow scorpions. Prone hip extension and abduction. Shinbox.
No equipment needed.
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Prehab 3.9
Toe yoga. Around the world. Foam roller reach. Foot clocks.
Equipment needed: foam roller.
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Prehab 4.0
Supine hip stretches. Inchworm. Foam roller bridge. 3D heel drops.
Equipment needed: foam roller or step, wall space or chair.
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Prehab 4.1
Ball rolling, foot screws, around the world, lunge matrix.
Equipment needed: tennis/lax ball, foam roller/pillows.
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Prehab 4.2
Cat camel. Kneeling hip flexors. 9090 knee rolls. Side lying knee2knee. Foot screws.
Equipment needed: foam roller.
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Prehab 4.3
Floorcogs. Bridge series. Slow scorpions. Foot clocks.
No equipment needed.
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Prehab 4.4
Modified cat camel. Bird dog. Inchworm. Heel raises with ball.
Equipment needed: tennis/LAX ball.
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Prehab 4.5
Kneeling hip flexors. Child’s pose and thread the needle. Foot screws. Lunge matrix.
No equipment needed.
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Prehab 4.6
Open Book. High plank with shoulder taps. Slow Scorpions. Standing 3D hip flexors. Reverse Curtsy Lunges.
No equipment needed.
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Prehab 4.8
Hip 9090. Baby cobra. Butt scoots. Lunge Matrix.
No equipment needed.
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Prehab 4.7
Baby cobra. Wall stride. Side bridge. FR reach ups. Deadbug on wall.
Equipment needed: wall/chair, foam roller.
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Prehab 4.9
Floor cogs. Foam roller bridge. Hip hikes. Toe in calf raises.
Equipment needed: foam roller, step or stack of books.
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Prehab 5.0
Active hip 9090. Kneeling TS rotations. Lunge rotations. Toe in calf raises.
No equipment needed.
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Prehab 5.1
3 foot stretches. Childs pose with thread the needle. Bird dog. Foot clocks.
Equipment needed: wedge/towel.
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Prehab 5.2
Active hip 9090. Frog bridge. Standing 3D hip flexor stretch. Hip hinge Wall Y’s.
Equipment recommended: wall space.
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Prehab 5.3
Cat camel. 9090 knee rolls. Deadbug. Calf isometrics.
Equipment needed: wall or chair.
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Prehab 5.4
Table top hip rotations. YWTs. Burrito foot mobilization. Foot clocks.
Equipment needed: towel/wedge.
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Prehab 5.5
Frontal plane hip flexor mobility. Foot walks. Foam roller reach ups. Sumo isometric.
Equipment needed: foam roller/pillow.
