DPT Running Flows

DPT Running Prep Flow - No Equipment needed

10 Bilateral Heel Raises

10 Unilateral Eccentric Heel Raises Each Side

10 Forward Reach Heel Tap Each Side

5 Standing Knee Hugs Each Side

5 Birdpeckers Each Side

10 Dynamic Hip Swings

10 Slow March Each Leg/Arm

10 A-Skips/Side in Place, Then 10-20 Each Side Moving Forward

DPT Running Recovery Flow

You will need a Foam Roller and a Yoga Mat

Intro

Foam Roll Roticerrie of Lower Leg, 30 seconds each area, each leg

• Quad with Knee Bent

• IT Band

• Hamstring

• Calf

• Adductor

• Brettzel Stretch + Diaphragmatic Breathing - 30 Seconds or 5 Breaths into your belly on each side

• Child's Pose - 30 Seconds or even 5-10 slow breaths into your belly

• Close