The Warmup: One round
- Lunge to Rotation: 10 reps per side
- Single-Leg Lower: 20 reps total, alternating
The Workout: Three rounds, one minute of rest between each round
- Inline Lunge: 10 reps per side (with two 15- to 20-pound dumbbells)
- Double-Leg Hop: 15 reps per side
- Clamshell: 15 reps per side (with a medium resistance band)
- Renegade Row: 10 reps per side (with two 15- to 20-pound dumbbells)
The Cooldown: One round
- Thoracic Opener: 5 reps per side
- Flossing: 5 reps per side
Lunge to Rotation
Start standing with feet hip-width apart. Step your right foot forward and bend knees to drop into a lunge. Hinge forward at hips and plant your left hand on the ground. Rotate torso to the right as you extend right arm up toward ceiling. Bring right arm back down to frame right leg, stand back up, and return to starting position. Repeat on left side. Continue to alternate, completing 10 rep on each side.
Single-Leg Lower
Lie faceup with knees bent at 90- degrees and feet flexed. Place hands on hips for support and press lower back into mat. Extend left leg down to ground, tap heel on ground, then return to starting position. Extend right leg down to ground, tap heel on ground, then return to starting position. Continue to alternate.
Inline Lunge
Start standing with feet hip width apart, holding a dumbbell in each hand. Step right foot out in front of your left foot, keeping both legs straight. Bend knees to drop left knee to floor the press back up to standing. Perform 10 lunges in this position, then switch legs.
Double-Leg Hop
Start standing with your feet hip-width apart. Jump up and down as quickly as possible for 15 reps, staying on the balls of your feet the entire time.
Clamshell
Before beginning, loop a mini band around your legs above your knees. Lie on left side with your knees bent to 90 degrees, resting head in left hand with right hand on outer glute to feel it engage. Rotate right knee up toward ceiling, keeping both feet together. Complete reps, then switch sides.
Renegade Row
Start in a high plank position with dumbbells in hand, wrists under shoulders, core engaged, and legs slightly wider than shoulder-width apart. Draw the right hand up to bring the dumbbell to the chest. Keep the elbow close to the rib cage. Slowly lower the dumbbell back to the floor. Repeat, pulling the left hand up to bring the dumbbell to the chest. Continue alternating without letting hips dip.
Thoracic Opener
Start in a half-kneeling 90-90 position, left foot in front, right knee on floor. With back straight, rest right hand on left knee. Bring left arm straight out in front of you then up toward ceiling, then circle it around behind you as you rotate your torso to the left. Your head should follow your arm. Continue rotating your arm in this circular motion for 5 reps. Repeat on opposite side.
Flossing
Start in a 90-90 half-kneeling position, left leg in front, right knee on the floor, both legs bent at 90 degrees. Step left foot forward so there’s only a slight bend in left knee, point toes to ceiling. Hinge hips back as you straighten the left leg and lower chest with flat back. Return to starting position. Complete the reps then repeat on other side.
This article originally appeared on Runner's World US.
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