LUNGE-BALANCE SEQUENCE
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.