1Action/Reaction (Left)
Matt Rainey Drive your left knee up high and then extend it forward, to mimic the motion of running. Flex your left foot and scrape the ground with your forefoot.
2Action/Reaction (Right)
Matt Rainey Drive your right knee up and high and then extend it forward, to mimic the motion of running. Flex your right foot and scrape the ground with your forefoot.
3Squat to Knee Raise
Matt Rainey Lower down into a squat, then quickly drive your right knee as high as possible out to the side. Lower your right leg back down, then repeat on the other side.
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4Stability Knee Drivers (Right)
Matt Rainey With your arms in running position, brace your core and drive your right knee up as high as possible. Lower back to standing and repeat.
5Lumberjack Squats
Matt Rainey Interlock your fingers above your head. Quickly lower into a squat while swinging your arms down. Rise back up to standing while swinging your arms back overhead.
6Stability Knee Drivers (Left)
Matt Rainey With your arms in running position, brace your core and drive your left knee up as high as possible. Lower back to standing and repeat.
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7Leaning Rotations With Reach (Right)
Matt Rainey Balancing on your right leg, lean forward and extend your left leg back. Rotate your torso as you reach your left hand toward your right foot.
8Forward Walkovers
Matt Rainey Step forward with your right leg, lifting your leg high, as if you are going over a hurdle. Repeat with the left leg. Continue alternating legs.
9Lunge to Glute Kick (Right )
Matt Rainey Step back with your right leg and lower into a lunge. Come back up to standing and kick your right foot back towards your glutes.
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10Single Leg Squats
Matt Rainey Start by lifting your right leg off the ground. Bend your left knee and lower down into a squat. Pause, then return to standing. Next repeat on the opposite side.
11Lunge to Front Knee Drive (Left)
Matt Rainey Step back with your left leg and lower down into a lunge. Come back up and drive your left knee up toward your chest.
12Balance Beams
Matt Rainey Get in a plank position. While keeping your back flat, raise your right arm and left leg parallel to the floor. Return to the plank position. Repeat with your left arm and right leg.
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13Walkouts
Matt Rainey Stand tall. Reach down to place your palms on the ground. Walk your hands out until you are in a plank position. Reverse direction, walking your hands back to your feet. Return to standing.
14Leaning Rotations With Reach (Left)
Matt Rainey Balancing on your left leg, lean forward and extend your right leg back. Rotate your torso as you reach your right hand toward your left foot.
15Lunge to Glute Kick (Left)
Matt Rainey Step back with your left leg and lower down into a lunge. Come back up and kick your left foot back toward your glutes.
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16Alternating Leg Swings
Matt Rainey Extend your arms out in front of your body. Swing your right leg forward. Bring it back down. Then swing your left leg forward. Continue alternating legs.
17Salutations
Matt Rainey Come into prayer position, palms together in front of your chest. Take a deep breath, exhale and circle your hands out to your side, then up overhead.
18Lunge to Front-Knee Drive (Right)
Matt Rainey Step back with your right leg and lower into a lunge. Come back up and drive your right knee up towards your chest.
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19Backward Walkovers
Matt Rainey Step backward with your right leg, lifting your leg high, as if you were going over a hurdle behind you. Repeat with your left leg. Continue alternating legs.
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