rogue routines 

Below are key drills, stretches, and rolling routines that we do at Rogue Training to prepare for workouts, improve strength and flexibility, and recovery from daily runs. 

Form drills (PRE-WORKOUT)

Purpose: These drills should be performed over 20-30 meters prior to your workout as a dynamic warm-up tool and to improve running efficiency and form.

  • Drill List:

    • Heel-toe Walk: Exaggerating the transition between stepping pushing off your toe.

      • Add in an optional Backwards Heel-toe Walk

    • Heel-toe Skip: Add in a skipping motion = explosive.

    • Walking High Knee Pull: Focus on knee drive - pulling the kneecap towards the chin.

      • Add in an optional Walking Prisoner High Knee

    • High Knee Skips w/clap: Improves ankle flexibility & function

    • Skipping w/Paw Back: Kick the leg out and pull back, with a skip, explosive movement

      • Add in an optional Reverse skipping paw back

    • High Knees: Quickly driving the knees up.

    • Butt Kicks: Drive the heel straight to your butt, driving the leg straight up and down

    • Side-to-Side: Up and back facing the same direction. Improving hip flexibility.

    • Karaoke (or over-unders): Moving the trail leg over and under the lead leg, swinging your hips/arms.

      • Add in an optional high knee step over

    • Straight Leg Run: Exaggerating stride reinforcing landing on the ball of your foot - foot dorsoflexed

    • Backwards Run: Exaggerating your run stride

    Finish it up with Leg Swings (lateral & linear) - 10 reps x ea. leg

    • Lateral: Standing with one foot on the ground on the ball of your foot - holding onto a post, tree, fence, etc. leaning slightly forward and swing your leg (not the one your standing on) across your body in a lateral movement. This opens up your hips and groin while adding in a dynamic stretch.

    • Linear: Standing with one foot on the ground on the ball of your foot - standing parallel to a post, tree, fence, etc. standing tall. Your inner leg is standing on the ground with your outer leg performing the swing from front to back. This is a dynamic stretch for your hamstring and hip flexor.

Foot Drills (POST-WORKOUT)

Purpose: Strengthen and stretch the muscles in the lower leg. Designed to help reduce the likelihood of plantar fasciitis, Achilles tendonitis and other foot/ankle injuries.

Drills: Perform barefoot over ~ 35 meters.

  • Inside of the Foot

  • Outside of the Foot

  • Toes In (Pigeon Toe)

  • Toes Out (Charlie Chaplin)

  • Backwards on Tip Toes

  • Forward on Your Heels


Purpose: To improve flexibility and promote blood flow and healing after a run or workout. 

Stretching routine:

Hold each stretch for 20 seconds on each leg. 

  • Straight Leg Hamstring Stretch

  • Single Pelvic Tilt -- knee straight and foot flexed

  • Bent Knee Hamstring Stretch -- knee at 90 degrees and then extend straight and keep foot flexed

  • Abductor Stretch -- with straight leg move it across the body, keep foot pointed up

  • Abductor Stretch 2

  • Lateral Glute Stretch Pull knee to chest then towards opposite shoulder

  • Fetal Stretch

  • Downward Facing Dog

  • Abductor/Lower Back Stretch

  • Medial Hip Stretch


There are an abundance of trigger point drills and positions. This routine is just the tip of the iceberg, but it provides some of the best bang for the buck - a key supplemental tool for our busy runners. 

Purpose: To break up adhesions between the muscle and its outer coating or “sheath” that prevent the muscle from moving fluidly and cause soreness/tightness.

When: Immediately before or after any speed (quality) workout or long run.

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