Activation
Wake the system before running.
A1
Glute Bridge
10 slow reps · both legs · ribs down
A2
Dead Bug
6–8 controlled reps each side · breathe out on extension
A3
Lateral Band Walk
10 steps each direction · knees soft · hips level
A4
Standing Calf Raise
10–12 slow reps · full range
A5
A-Skip
20 meters · relaxed · drive knee up
Cue
Do not fatigue the muscles.
Simply wake them up.
Simply wake them up.
When to Use
Before Threshold — if legs feel asleep or heavy
Before Long Run — if hips feel disconnected
Not required every session. Use judgment.
This is not a workout. It is a switch.