I often ask athletes to do the leg swings from Myrtl before they run as that type of hip mobility is good to do before you head out on a run. However, this video was intended to be used AFTER a run; pedestal is challenging and falls under General Strength; Myrtl is a simple mobility routine that is good to do before you have to sit in a car or at a desk following the run.

You should follow the progression here - runningtimes.com/Article.aspx?ArticleID=16625

That progression takes you 8-10 weeks. After you can contact me at coachjayjohnson@gmail.com and we can discuss the next step in your ancillary training.