Alright guys, let's get started. We're gonna start on our elbows and toes for a plank and reach. So here we're going to reach out one arm at a time, trying not to rotate too much. Now you want to keep your belly fat and pulled in tight towards the spine. You don't want to let your hips sag and you don't want to be up here, right? You want to be nice and even.

All right, runners, you got to strengthen the court makes you a stronger runner, protects your back, helps you stay injury free. Really important. I'm feeling it. All right, it's a great warm up. Now we're gonna switch and we're gonna go into the foot and we're gonna sidestep. So lightly, tap.

Good number. After holding tight, you're engaging like you're squeezing your stomach this whole time. Okay, keeping your back nice and flat, and breathe. Don't forget to breathe. That's the most important part. Okay, good.

Think exhales are really good. Help to engage the core more. So and every time you're doing that exertion. When it gets harder. You want to breathe out, blow out those candles. Good.

Couple more seconds here. You're doing great. The plank is one of the most effective ways to work the core. Good. And relax. Now we're gonna flip it on to the back.

And what we're gonna do is a runner's crunch case a for this, hey, we're mimicking that movement, have a runner your abs are working in, and then you're gonna peel that spiral down. So roll up, opposite knee, that's where you really squeeze my favorite exercises, we're working the entire abdominal wall, and when you lift that knee up, you want to squeeze a pot, boil it down, bring it up, well, it down slow. Good. Remember, you don't get this flexion when you run, but you're strengthening all those muscles here after the run, so that you're more stable when you do. Okay, so when you're running, these muscles are stronger. Good to go.

Are you doing great, couple more one. I want to go up for one more. And now, now sitting up, seated Russian twist. So you're going to have your heels either on the ground or up. Now this is a really tough move, keep your back straight, try not to curl, you're going to tap the I decide back and forth. Read here to remember, if you're holding your breath, not healthy.

You got to keep the oxygen flowing. It's easy to forget about it because you're exerting a lot of force here, through that whole course. So breathe. Get that full twist. Try not to let your legs rotate too much here. Keep them stable.

Let that twist, come all the way from that torso to more. One, two, and relax. Now this one here, you're going into a side plank lift. So you want your elbow underneath your shoulder. You want to lift your hips up. You're getting those obliques you're getting back muscles.

All right, all those things that support you on any lateral movement here and this is going to really support your spine. Runner's knee desk, that's fine is working. During those long runs good lifts, keep your low back healthy. There's a little bit of Oh bleep, good. Breathe. Let's get one more.

Oh, baby, those are tough, okay. So remember to keep your shoulders safe by having that elbow directly underneath that shoulder. And we're lifting, weaseled ABS on the way up, slow on the way down. You're doing great. Now, these are my favorite moves for runners to do. So after that run, we've just gotten a good workout in on that body, legs, and then you get a little extra in the core working on flattening that stomach and get that six back.

Last one. All right, now I want you to flip it right over and we gotta go through one more quick superset here. So, going with the reach Dr. about hip width apart, and if they're not, you saw me almost fall over, right? That's okay. If you feel like you're not stable enough, you can widen your feet. It makes it a little bit easier.

But try not to rock side to side too far. You're doing great. Last couple. Good. Now we're going side to side. Tap it lightly back and forth and like finish with a little superset on the plate because it's the hardest.

It is. Come on. couple more seconds three. And one last one on the runners crutch Come on, you guys can do it. Only five minutes. And you're gonna finish strong with that workout in and up.

Come on. Remember that that's flax is where you exhale, peel down. appeal. Come on. I'm really feeling the burn you guys last was