Lateral Lunge
Purpose: Increase range of movement and blood flow readying the muscle tissue for running or strength training
Technique: Take a large step to one side bending the stepping leg and keeping the static leg straight. Lower the hips in to the Lunge whilst keeping both feet flat on the floor
Target Area: Adductors, Hamstrings
Suggested Rep Range: 3 sets of 6 each side
Lunge Hands Over Head
Purpose: Increase range of movement and blood flow readying the muscle tissue for running or strength training
Technique: Take a large step forward in to the lunge position bending both knees to a 90 degree angle. Keep the front foot flat on the floor and flex the rear foot allowing the heel to come off the floor, at the same time raise the hands above and slightly behind the head.
Target Area: Hip Flexors, Quadriceps, Pectoralis Major, Latissimus Dorsi
Suggested Rep Range: 3 sets of 8 each side
Lunge Rotating Over Knee
Purpose: Increase range of movement and blood flow readying the muscle tissue for running or strength training
Technique: Take a large step forward in to the lunge position bending both knees to a 90 degree angle. Keep the front foot flat on the floor and flex the rear foot allowing the heel to come off the floor, holding the arms at chest height rotate over the leading leg allowing your head to follow the movement of the arms
Target Area: Hip Flexors, Quadriceps, Thoracic Spine, Latissimus Dorsi
Suggested Rep Range: 3 sets of 8 each side
Thoracic Rotation
Purpose: Increase range of movement and blood flow readying the muscle tissue for running or strength training
Technique: Stand with your feet shoulder width apart with your knees slightly bent. Hold your arms at bent and held out in front of you at chest level. Rotate from the torso gradually building the range of movement through to the hips allowing the feet to lift off the ground
Target Area: Latissimus, Thoracic Spine
Suggested Rep Range: 3 sets of 8 each side
Latissimus Dorsi Stretch
Purpose: Increase range of movement and blood flow readying the muscle tissue for running or strength training
Technique: Stand with your feet hip width apart with a slight bend in your knees, reach up and behind your head whilst leaning in to the same direction.
Target Area: Latissimus Dorsi
Suggested Rep Range: 3 sets of 8 each side
