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After you run do these things-
Legs:
Stretch before hand. Any leg stretches you can think of. Touch your toes, sit at a squat, anything you did during PE basically, etc.. I can get more specific stretches for you if you want.
Squats- 3 or 4 sets of 10 (you can do more if that doesn't feel like a enough, I usually do weighted stuff so it is different for me)
( https://www.youtube.com/watch?v=-AeGXjAW02A )
Squat Jumps- 4 sets of 4 (you can do more if that doesn't feel like enough yadda yadda.) ( https://www.youtube.com/watch?v=CVaEhXotL7M )
Lunges- 2 or 3 sets of 8 or 10 (both legs count as 1 rep) (you can do more if that doesn't feel like a enough, I usually do weighted stuff so it is different for me. Probably just keep it at the 2 sets though. Make sure you stretch your groin area though.) ( https://www.youtube.com/watch?v=COKYKgQ8KR0 )
Single Leg Bridges- Make sure you hold at the top. Try 3 sets of 10 on this. (both legs count as 1) ( https://youtu.be/Y-6Gonx2Wpo?t=37 )
Abs:
Plank: hold for a minute if you can. ( https://www.youtube.com/watch?v=TvxNkmjdhMM )
Crunches: 2 or 3 sets of 30. Try to hit thirty (just watch up to how to do it if you don't know how, the rest is useless) ( https://www.youtube.com/watch?v=Xyd_fa5zoEU )
Sit-ups: Get someone to stand on your feet or tuck them under something. try 2 or 3 sets of 25-30 on this. Might be harder to do than crunches.
Bicycle Crunch: 2 or 3 of 15 (both legs counting as 1) ( https://www.youtube.com/watch?v=wqoD0Bdggto )
Leg Raises: 1 set of 20 ( https://www.youtube.com/watch?v=JB2oyawG9KI )
6 inches: minute of this ( https://www.youtube.com/watch?v=SJK4eWKrHTo )
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