LUNGE-BAL­ANCE SE­QUENCE

Runner's World (UK) - - VARIETY PACK -

1 / Start by stand­ing tall, weight bal­anced on the balls and heels of both feet. 2 / Step into a lunge with your left foot for­ward and your knee not ex­tend­ing for­ward past your foot. Raise both arms, ro­tat­ing your pelvis back and stretch­ing your right hip flexor as you fo­cus on be­ing straight and tall. 3 / Sink down and place your right hand on the ground to the right of your front foot. Bring your left arm over your left knee and lower it to touch the in­side of your left an­kle with your left el­bow. Straighten your right knee, con­tract your right glute and drive your right hip for­ward. 4 / Now place both hands on the ground in a sprint-start po­si­tion. Rock your weight to your back leg, get­ting the heel down to­ward the ground and stretch­ing your right calf and left ham­string. 5 / As you stand, drive your right leg back, then swing your right leg for­ward and up. Pause briefly in bal­anced run­ning pose with your right thigh par­al­lel to the ground. 6 / Grab your right knee with your right hand and your shin with your left hand and pull up­ward to­wards your right shoul­der to stretch your glute. 7 / Ro­tate your right leg down and back, then straighten and lift it be­hind you while you drop your up­per body to a hor­i­zon­tal po­si­tion and reach down with your right hand to touch the ground to the right of your left foot. Fin­ish by step­ping into a lunge, right foot for­ward, swing­ing your arms over your head. Do the se­quence eight to 10 times on each side.

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