Post-Run Routine

**Please be sure to watch the strength session video in your member's area for
guidance on correct and safe technique**

The Exercises:
Quad Stretch x 30-second hold each leg
Hamstring Stretch x 30-second hold each leg
Calf Stretch x 30-second each leg
Hip/Glute/Lower Back x 30-40 seconds on each side
Neck & Shoulders x 1-minute

Quad Stretch x 30-second hold each leg

Remember: always ensure the knee feels good. And make sure you feel balanced
enough, especially if you have jelly legs after a run or workout. You can always hold
onto something for balance. This stretch can be modified.
Hamstring Stretch x 30-second hold each leg

Remember: If you want a deeper stretch, hold behind your calf muscles and pull
yourself towards legs. Always try to relax into the stretch and focus the breath into
the muscles stretching.

Calf Stretch x 30-second hold each leg

Remember: to make it deeper you can reach your opposite hand to the foot.
Chest up.
Hip/Glute/Lower Back x 30-40-seconds each side

Remember: ensure the knee feels comfortable with this one.This stretch can be
modified.

Neck & Shoulders x 1-minute

Remember: it's always nice to finish by focusing on relaxing around the neck and
shoulders. We can hold a lot of tension around these areas while running or working
out, without even realising. So always give them some love.