• warm-up
• quadriceps leg lifts (5×10 s each leg)
• runner's squat (10×2 s each leg)
• press ball with both knees (5×10 s each leg)
• quadriceps stretch (3×30 s)
• hamstring stretch (3×30 s)
• iliotibial band stretch (3×30 s)
• inner tigh stretch (3×30 s)
• buttock stretch (3×30 s)

repeat 2 times a day.