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Suggested Warm Ups VIP

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Welcome to the recommended warm ups

We have designed these programs as a general routine that we see the majority of clients need but ultimately to work you towards that PB Run Free model of consolidating your own control of your body weight but in a systematic progressive order. This 5-10 minute warm up allows you to do this while also preparing yourself to run or train and utilise your body for your chosen task.

Each phase is progressed correctly and therefore you will feel the improvement week on week. This warm up should help you and serve a specific purpose as opposed to a token gesture.

Weeks 1 to 2

Weeks 1 to 4 have a big focus on generic mobility. We are hitting key muscles, allowing them to actually lengthen correctly before they are required to isometrically contract during key positions when you run.

Perform 6 deep breaths, in for 2, out for 6 seconds, exhaling completely.


Perform 8 repetitions each direction.


Perform x12 reps each leg.


Perform x12 reps each side. Ensure you are feeling your same side hip muscles working as your foot hits the floor.


Perform x10 reps each leg. Ensure all the weight is going on the outside of your heel.

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