I will be doing these exercises before I lift or run. Takes a solid 30 minutes so I will have to portion off the time. I have already been doing them for 2 weeks the lifting part will be the new thing.
Foam rolling:
-IT Band/Tensor Fasciae Latae
-Quads
-Adductors
-Hamstrings
-Pecs
-Rhomboids
-Thoracic Extension
-Aches of feet (w/ lacrosse ball)
-Calves and peroneals(w/ lacrosse ball)
-Piriformis/Glutes(w/ lacrosse ball)
-Infraspinatus(w/ lacrosse ball)
Warm-ups(barefoot)
-Rocking Ankle Mobilizations (1x8/side)
-Half-Kneeling Adductor Dips (1x8/side)
-Yoga Push-Ups (1x6)
-Glute Wall March Iso Hold (3x5s/side)
-Scapular Wall Slides (1x10)
-Bent-Over T-Spine Rotation (1x5 side)
-Overhead Lunge Walk w/ Hip Lift (1x5 side)
-Alternating Lateral Lunge Walk (1x5 side)
After workout make sure to stretch, calves, hamstrings, quads 30-60s each side. ALWAYS.