1, forward and backward. This action seems simple, but it requires high coordination and can fully activate the body.

2. Take a step forward and back, and lift your legs. This is a warm-up exercise combined with running posture.

3. Stand up and lift your legs. Note that this action is not only a high leg lift, but also a coordinated step.

Step forward and backward and raise your legs. This action is based on action 3, adding a downward scraping action.

5. Kick back. This action can activate the muscles of the posterior thigh group, which is very helpful to strengthen the action control and improve the stability of the knee joint.