Active Dynamic Warm-Up: Ankle Cradle to Figure 4 Stretch

The Movements: 1. Standing Ankle Cradle 2. Figure 4 Stretch

For all of my endurance athletes out there, you should make sure to add this into your warmup before you start your training for the day!

In the Standing Ankle Cradle, you should be standing tall through the down leg and the hips should be neutral bilaterally. Make sure to achieve full extension through the hip and knee of the standing leg; many times, I see athletes bend at the knee or cut their hip extension short. The cradled leg should be at approximately a 45 degree angle.

For the Figure 4 Stretch, make sure you’re balanced prior to lowering. The hips should drop down and back; try to keep the shin of the standing leg as vertical as possible. You should feel an excellent stretch through the glutes and piriformis.