Men who participate in plogging (jogging while picking up litter) and want to improve their range of motion to prevent injury and increase efficiency during repetitive bending and squatting.
Estimated Daily Calories
2400 kcal
Protein Target
"Focus on 'hinging' at the hips rather than rounding your lower back when picking up litter; this protects your lumbar spine and engages your glutes, turning every piece of trash into a functional squat rep."
Plogging involves hundreds of repetitive squats and hinges. Without adequate hip and hamstring flexibility, you risk lower back strain and knee discomfort.
Perform a dynamic warm-up before your run and a static stretching routine immediately after to maintain muscle length and aid recovery.
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