Runners warm-up.
The Pueblo routine: easy running, mobility and drills, then strides.
Easy run
Jog for 15 minutes.
Mobility & drills
Open a movement for its place in the sequence and return.
01 · Military step
Forward, then backward. Walk upright and pay attention to foot placement.
02 · Dynamic stretches
Knee toward the belly, then heel toward the glutes.
Open movement workbench ↗03 · Quick A-skip switches
Walk back.
04 · Skippings · high knees
Hop back.
Open movement workbench ↗05 · Switch jumps
Jog back.
06 · Three running speeds
Slow → medium → fast.
07 · Backwards run
Run backward.
08 · Skippings into a sprint
Begin with skippings in place, then transition into a sprint.
09 · Side hops
Both sides.
Strides
Individual strides. Then start the workout.
Sequence from my published Pueblo warm-up notes. The two figures are new movement studies for review; the remaining drills keep their written instructions.