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.