Pre and Post Run/Walk Basics:

Dynamic Warm up:   (Prior to Wroking Out).

1. Toe Walks: https://www.youtube.com/shorts/ZIsWQiQqZvA 
2. Toe Taps:  https://www.youtube.com/shorts/zxUboEp-76c  
3. Booty Kicker:  https://www.youtube.com/shorts/aGlCHSQEN_c 
4. High Knee:  https://www.youtube.com/shorts/aZMN3-B3CO0  
5. Straight Leg Walk:  https://www.youtube.com/shorts/P-I8oJkxiZY  
6. Hip Opener:  https://www.youtube.com/shorts/4Y46ZHoz4jQ  
7. Leg Swings:  https://www.youtube.com/shorts/6Y4lUGspJTk  

Static Stretches:  (After your Workout).

1. Quad:
   1. https://www.youtube.com/shorts/cBzAV6WMv6Q 
2. Hamstring:
   1. https://www.youtube.com/shorts/d1d-cbjUBFA 
3. Calf:
   1. https://www.youtube.com/shorts/gvRvfYHn59A 
4. Hip Flexor:
   1. Easy — https://www.youtube.com/watch?v=kfcWY7euNc4
   2. Medium — https://www.youtube.com/shorts/RKFaLS-5zgw 
   3. Harder — https://www.youtube.com/shorts/0pSijmVt9YY 
5. Glute:
   1. Easy — https://www.youtube.com/watch?v=AGArzRnKw6Q 
   2. Medium — https://www.youtube.com/shorts/iJyBoasVufw  
   3. Harder — https://www.youtube.com/shorts/m1tBJHm8y3I 
6. Chest:  https://www.youtube.com/shorts/wgb3Phh-_2E