Name: Playbook - Sally McRae - Dynamic Warmup/Activation
Uploaded: 2026-09-18T17:32:39.588Z
Duration: 5 min
Description: Dynamic Warmup/Activation

Sara S

Nice quick activation! Now heading out for a long run!

Daniela

Michelle

August

Thanks Sally! Always neglected a proper prerun warm up.

Carrie

Roxanne

Patrick

Buddy Stoermann

Lisa

Vicki

Joanna Kestner

Emma

Betty

This is now my go-to warmup for a run. Definitely wakes up my chicken drummers!

Laura

Great band work shows imbalance between left and right side so well!  Thanks Sally!

Jana

Micki Colson

Karen

Siri

Pamela Crooks

Awesome stuff, I just love doing these stretches and exercises here along with the video of Sally, such an inspiration and I need it more now than I ever have in my running life! ♥️

Tina Shinn

Maria

That is a great warmup to get my body ready to run.

Loved the warm out. Now to get out there and run 🏃‍♀️

Jessica

Great to finally get back at it. Have some kind of SI and hip injury for the last 9 weeks but I’ve been slowly doing strength and mobility exercises again. I can finally run 5k and ride my bike for 30 mins. I lost a lot of muscle and strength in my right leg but I’ve noticed in 4 weeks of working out with band exercises and weights it’s coming back. Thank you Sally for your great app.💛

Judy

Amanda

Love this new warm-up! My hips feel better already

Lori Piccinini

Jaime

Loved this quick easy way to get warm before heading out for a run

Kara

Erin

Mareike

Alison

Rosie

Marcela

Nathalie

Like doing this before my runs.  Awakens my legs

Such a great warm up before a running workout.

Reginald

Hazel

Prepare your body to train with this dynamic warmup that will open up your body while activating your glutes. You will feel so much better in your workout when you begin with a warmup even if it’s only 5 min! 

Enjoy & I hope you have a wonderful workout today! 

Equipment: Restance band/ loop

Use a wall, chair, bench, back of a couch, wall, or vehicle 

-feet together, two hands on object and bend over pushing hips straight back while keeping legs straight.

-reach arms long and straight to feel stretch in upper body & shoulders 

-look down as you bend over and push hips straight back for a solid hamstring stretch 

-go right into an assisted push up - this warms up the body and gets the heart rate going, stay fluid and smooth as you glow thru the movements.

Do 2 sets of 15 seconds

Stretch & Push Warmup

Let’s activate the glutes while continuing with a dynamic stretch.

Drive knee to chest then extend directly behind you -reaching with the heel, toe pointed down. Allow arms and shoulders to stretch and open up.

Engage your core as you bring leg back to drive up again. 

Do 10 seconds on EACH leg for a total of 20 seconds per SET.

Do 2 sets

Single leg drive/activation

Wrap a medium resistance band around legs, above the knee.

Take short sidesteps, keeping resistance in band. Take 6 steps to the RIGHT then 6 steps to the LEFT. Pause and squat down, as you come up, lift right leg straight away from torso. Then squat and lift right leg away from torso. Keep torso tall and centered, DO NOT lean torso away from lifted leg, keep abs engaged. You will lift a leg after you squat. You will squat 12x which means you’ll do 6 leg lifts on each leg. 

This is a tough number to calculate, so I’m breaking down what EACH SET ENTAILS:

6 steps to right
6 steps to left
6 squats lifting the right leg
6 squats lifting the left leg
(Yes alternate legs)

That’s 24 reps each SET

You will do Two sets.

Banded sidestep w/Hip Abduction

Running is a balancing sport- you’re always on one foot so this is a great activation exercise as you prepare to run- wake up your brain/body for what’s ahead! ;)

As demonstrated you can either hold onto an object or move your arms in a running motion. 

My shoes offer an added challenge here as they are not evenly grounded like if I were barefoot…YES, you can do all these exercises barefoot.

Stay tall and don’t bend torso on this exercise. Use a band that allows range of motion so no need for a super heavy resistance here. 

You’ll 10 seconds on each leg per set, for a total of 20 seconds.

Do two sets.

Balancing Abduction(w/band)

Using a band around your feet, you’ll hold onto an object OR balance while moving arms in a running motion. 

This is a great exercise for your hip flexors while waking up your core. You’ll keep your torso tall and focus on keeping foot flexed and driving knee straight up. 

You can alternate legs or do the RIGHT for 10 seconds and LEFT for 10 seconds. Each set is 20 seconds total. 

Do TWO sets

Banded Hip Flexor Activation

Dynamic Warmup/Activation

Nicole Schepers

Shannan

Nicole

Wake-Up/Loosen Up Pre-Run Routine

Jack Sayles

Great warmup for a specific workout! Hopefully I can nail it

staci

Frode Malmo-Martinsen

Race Day Dynamic Stretching Routine

Megan

Pre-Run Quick Warm-up

Aimee

Bella

Mobility has become a staple in my running-this one was quick and gave me a few more movements to add!!!

8 min Pre-Run Mobility

I loved that it wasn’t just hold for 2 minutes and that it was multiple reps. I feel like I got more from it!

Dynamic Warmup/Activation

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