BEST LEG MOVES FOR RUNNERS

TRAVEL LUNGE FLEX (QUADS, HAMSTRINGS, GLUTES, CORE)
Traditional travel lunge is mindless and just counting reps. Stay in exact sync and keep my form to maximize quad benefit.
1. Posture tall, chest out, abs sucked in lunge by lunge.
2. Knee never goes past ankle and all weight is on front heel. STAY SUPER SLOW + in control.
3. FLEX, SQUEEZE + BREATHE.

SQUAT GLUTE FLEX (GLUTES, HAMSTRINGS, QUADS, CORE)
Traditional squats are counted, 1, 2, 3 without thoughts of maximizing every single rep. Stay in exact sync with me for incredible glute benefit.
1. Posture tall, abs sucked in, knees wide and ALL weight is on your heels.
2. Stay slow and intentional, come UP with your glutes driving the rep then squeeze glutes with FORCE at top.
3. FLEX, SQUEEZE + BREATHE.

REVERSE LUNGE FLEX (HAMSTRINGS, GLUTES, QUADS, CORE)
Traditional lunges just move from rep to rep. To maximize hamstring benefit – control the rep from start to finish.
1. Posture tall + abs tight.
2. All weight is on front heel and knee is NEVER over ankle. Stay in exact sync with me and stay slow.
3. FLEX, SQUEEZE + BREATHE.

SPLIT LUNGE (QUADS, HAMSTRINGS, GLUTES, CORE)
This is an advanced move – healthy knees only.
1. Make sure knee is in safe position and keep posture tall (not forward). All weight is on front heel.
2. Come up through the heel and stay slow.
3. FLEX, SQUEEZE + BREATHE.