Dynamic Flexibility Training Progression: WEDNESDAY

If static stretching and one-dimensional warms ups were the practice of past, then dynamic stretching and flexibility warm ups are undoubtedly the practice of present and future.  
Dynamic stretching increases range of motion in the body, blood and oxygen flow to soft tissue prior to physical exertion, and it is considered one of the most practical ways to supplement injury prevention when performed before a workout.  Dynamic stretching supplements sport-specific performance and is THE ESSENTIAL WORKOUT ROUTINE FOR RUNNERS!

The Flotrack Pro video library contains dozens of dynamic stretching workouts.  I consider Ryan Ponsonby's workout progression to be perhaps the best.  Ryan Ponsonby has coached Olympic and World Medalists, Leo Manzano and Shannon Rowbury, among others.  Here he takes you through the same dynamic flexibility exercises and warm ups that he took Leo, Shannon and many others through during training. 

The series progresses from more basic exercises (on Monday) to more advanced exercises (by Friday), and you should aim to add more exercises to your routine each day.

Monday: Start your dynamic flexibility training progression off by warming up with Back Eagles and Supine Eagles.  These are basic workouts that will help to increase flexibility and range of motion in the hips and lower back.  (2 Exercises Total) 

Supine Eagles
Back Eagles


Tuesday:  Make sure to add Leg Swings and Trail Leg Windmills to your routine today.  You will be performing more sagittal exercises here, this will further increase range of motion in the hips and glutes.  (2 More Exercises, 4 Total) 

Leg Swing
Trail Leg Windmill

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Wednesday: Add Inverted Bicycles and Hip Circles to your workout today.  You have to be a little bit stronger to do these exercises as you are resting on your shoulders while inverting your legs into the air.  Nonetheless, these are simple and effective drills that further supplement your previous exercises. (2 More Exercises, 6 Total) 

Inverted Bicycles 
Hip Circles 

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Thursday:  Add Leg Scissors and Sagittal Leg Scissors to your workout today.  You will once again be inverting your lower body into the air (as with Wednesday's workout).  With these exercises, however, you will incorporate some more sagittal rotation into the workout. (2 More Exercises, 8 Total)

Leg Scissors 
Sagittal Leg Scissors 


Friday:  It is now time to assimilate all of the workouts you've done into one complete training system.  Start with the Hurdle Seat Exchange (the most technical & advanced exercise in the training progression), and then partake in the complete conditioning exercise as they are conducted by Ryan Ponsonby and John Cook.  (1 More Exercise, 1 Complete Conditioning Workout, 10 Exercises Total) 

Hurdle Seat Exchange 
Complete Conditioning Workout

Who's No. 1? FloTrack Tackles The Katelyn Tuohy vs. Claudia Lane Debate

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If you've paid the slightest modicum of attention to high school girls cross country this season, you know the names Katelyn Tuohy and Claudia Lane. 

2017 Bowerman Blind Resume Test

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The Bowerman Award Ceremony will be LIVE on FloTrack this Friday December 15th at 9pm ET.

Paul Tetreault, The 2017 Hometown Hero presented by Quicken Loans

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On behalf of the national mortgage lender Quicken Loans, FloSports is excited and honored to award Paul Tetreault, track and cross country coach at North Kingstown High School in Rhode Island with $25,000 to put towards a year’s worth of mortgage payments for being named the 2017 Hometown Hero.

How Keturah Orji Could Win The Bowerman Award

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This week, FloTrack will introduce you to all six Bowerman finalists ahead of Friday's Bowerman Awards, which will crown one male and one female as the best track and field athletes in the NCAA for the 2017 season. You can watch the awards ceremony live from Phoenix on FloTrack here.

How Lindon Victor Could Win The Bowerman Award

Image of Sport Lindon Victor

This week, FloTrack will introduce you to all six Bowerman finalists ahead of Friday's Bowerman Awards, which will crown one male and one female as the best track and field athletes in the NCAA for the 2017 season. You can watch the awards ceremony live from Phoenix on FloTrack here.

How Maggie Ewen Could Win The Bowerman Award

Image of Sport Maggie Ewen

This week, FloTrack will introduce you to all six Bowerman finalists ahead of Friday's Bowerman Awards, which will crown one male and one female as the best track and field athletes in the NCAA for the 2017 season. You can watch the awards ceremony live from Phoenix on FloTrack here.

Botswanian 400m Runner Reportedly Fails Doping Test

@BWGovernment Lydia Jele

Botswana's Lydia Jele, who aided the country in making the 2017 IAAF World Championships 4x400m relay final this summer in London, has reportedly tested positive for a banned substance.

Shalane Flanagan Eschews Retirement For 2018 Boston Marathon

© NorthJersey.com-USA TODAY Sports Shalane Flanagan

Pump the brakes: 36-year-old Shalane Flanagan has at least one more marathon in her, as Boston Marathon title sponsor John Hancock announced today that the four-time Olympian will compete once again in her hometown race in 2018.

Legendary York High School Coach Joe Newton Passes Away

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By Tony Jones for MileSplit

Course Records Smashed At Honolulu Marathon

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By David Monti & Taylor Dutch, @d9monti, @taylordutch(c) Race Results Weekly, all rights reserved

HONOLULU (10-Dec) — Both the men's and women's course records came tumbling down at the 45th Honolulu Marathon here this morning when Lawrence Cherono and Brigid Kosgei broke the finish line tape in Kapiolani Park in 2:08:26 and 2:22:14, respectively.  Improbably, the Kenyan duo demolished the previous race records by a combined six minutes and 17 seconds, and each athlete earned $50,000 in prize money and incentive bonuses.