Dynamic Flexibility Training Progression: FRIDAY

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


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 


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 

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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
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Meet The Bowerman Finalists: Maggie Ewen

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, Arizona on FloTrack here.

Botswanian 400m Runner Reportedly Fails Doping Test

@BWGovernment Lydia Jele

Botswana's Lydia Jele, who aided the country in making the IAAF World Championships 4x400m relay final this summer, 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

Ilona Koziel Joe Newton

By Tony Jones for MileSplit

Course Records Smashed At Honolulu Marathon

Jane Monti for Race Results Weekly Kosgei_Brigid_Cherono_Lawrence_Honolulu_Champions_2017_Jane_Monti.jpg

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.

NCAA Weekend Recap: Sydney McLaughlin, Sammy Watson Debut & More

Errol Anderson Sammy Watson

Track is back! Several top NCAA athletes made their season debuts this weekend after a long offseason to shake off the cobwebs before the holiday break. Below, we recap some of the top moments.

Cheserek Is King Of The Kalakaua Merrie Mile

Jane Monti Cherop_Cheserek_Merrie_Mile_Honolulu_2017_Cropped_Monti_Jane.jpg

By David Monti

HONOLULU (09-Dec) — Winning 17 NCAA titles earned Edward Cheserek the nickname "King Cheserek" during his record-breaking career at the University of Oregon where he became the most decorated runner in NCAA history.  He lived up to that moniker at the second annual Kalakaua Merrie Mile in Waikiki here this morning, not only winning the men's race but also the gender challenge after a surprisingly tough fight to the finish against Kenyan teenager Merriam Cherop.  Cheserek, a Kenyan who has lived in the Unites States since he was a teenager, clocked 3:58.1, just nipping Cherop in the last five meters.

Dylan Jacobs Follows Lukas Verzbicas As Sandburg High Foot Locker Champions

Ben Crawford Dylan Jacobs

Dylan Jacobs won Foot Locker Nationals at Balboa Park in San Diego, California, on Saturday morning in 15:19.7 to become the second Foot Locker champion in Sandburg High School history, following distinguished alumnus Lukas Verzbicas' back-to-back victories in 2009 and 2010.

FULL REPLAY: 2017 Foot Locker Nationals

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Watch the full replay of the 2017 Foot Locker XC Championships:

Claudia Lane Wins Second Foot Locker Nationals Title

Ben Crawford Claudia Lane

Claudia Lane of Malibu High School in California successfully defended her Foot Locker Nationals title on Saturday morning in San Diego at Balboa Park in 17:03.4, one second faster than her winning time in 2016.