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Kickstarting the 12 Days of Fitness Challenge: Day 1 of 12: Dynamic Warmups for High-Performance Running and Workouts
Manage episode 389223838 series 3436110
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🌟 On the first day of Fitmas, Do Hard Things gave to me: The Lunge Matrix Warm-Up Challenge!
🌡️💪 Kickstart your fitness journey with a dynamic warm-up routine that'll get your flexibility and muscles ready for action. We are going easy on you today, because we want to stress the importance of stretching and warming up before doing activities for strengthening and to help prevent injury.
Lunge Matrix & Leg Swing Warm-Up Routine is rooted in Dr. Gary Gray's work, with this Lunge Matrix designed specifically for runners.
The Lunge Matrix 📹 https://youtu.be/GJo7_MiRLkU
x10 Front Lunge
x10 Front Lunge w/ Twist
x10 Lateral Lunge
x10 Back to Side Lunge
x10 Backward Lunge
Leg Swings 📹 https://youtu.be/korxBhGzzJE
x10 Forward/Backward Leg Swings
x10 Side to Side
x10 Hurdle Trail Leg Forward
x10 Hurdle Trail Leg Back
x10 Bent Knee Side to Side
x10 Bent Knee Forward/Backward
Why you should do it:
Whether you’re a runner or a walker, a warmup is essential to your performance. While many runners spend 10 to 15 minutes stretching and then jog a warm-up mile or two before embarking on more challenging runs, most walkers do a few stretches – or nothing at all. From Applied Functional Science®, we know that the body needs a warm-up that prepares it to move on all three planes of motion. Traditional stretching and jogging simply can’t prepare someone for that kind of exertion. If you’re working with walkers and runners at any level, introducing a lunge matrix can help your patients achieve better results.
The lunge matrix and leg swings were created by Dr. Gary Gray and have helped athletes around the world increase their performance. It is a simple series of lunges that helps you get ready to move in all three planes of motion in less than 5 minutes. The basic movements of a lunge matrix are:
- Forward and Backward in the Sagittal Plane
- Same Side Lateral and Opposite Side Lateral in the Frontal Plane
- Same Side Rotational and Opposite Side Rotational in the Transverse Plane
Challenge Instructions: 📹 Watch the videos for a demonstration of the lunge matrix and leg swing warm-up routine.
🏃🏼♂️ Perform the lunge matrix and leg swing warm-ups before your 2-mile run or walk
📷 Capture the moment with a selfie or video.
Share your experience using:
#12daysoffitmasdht
Welcome to the Do Hard Things Podcast with your host Jay Tiegs, Are you ready to amplify and improve your life? Then you are in the right place. On this podcast we have unfiltered conversation with inspiring people who take on challenges and share with us, the wisdom from their journey. We talk about how doing hard things adequately enable all of us to deal with life's struggles and challenges and ultimately improve the quality of our lives.
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