Cross Country Warm-Up Routine

Walking exercises/ walk back

• heel walk
• toe walk
• knee to chest
• piriformis stretch
• quad pulls with arm extension
• heel-toe high knee walk
• high knee external rotation (open the gate)
• frankensteins
• lunge and twist
• backward lunge with arms overhead
• inchworm with arched back
• spiderman

 Running exercises/ walk back

• high knee run
• butt kicks with heels coming up under hips
• backwards run
• carioca (big)
• skip for height
• skip for distance​