Lateral Runner’s Lunge- 8 x each side
Alternating Staggered Arm Pushup- 8 total
repeat 4-5 x
Lateral Runner’s Lunge- Begin in a tall standing position with your legs hip width apart. Take a big step to the right, keeping both feet facing forward. Sit your hips back over your right leg, squatting to about 90 degrees and keeping your left leg straight. Next press into the floor with your right foot, driving the right leg back to the center. Instead of bringing the right foot to the floor under you, drive the right knee up while simultaneously exploding off the floor with your left foot. Swing your arms along your side as if you were sprinting. You can always start with just a lateral lunge to knee drive and add the jump as you progress. Complete 8 repetitions on the right and then repeat the movement lunging to the left.
Alternating Staggered Arm Pushups- Set up in a standard pushup position, with your hands slightly wider than shoulder distance apart. Now move your left arm directly under your shoulder. Your right arm will stay in the wider position. Lower down with your left elbow angling back and your left arm grazing the side of your body in a “tricep” or “yoga” pushup. Your right elbow will bend in a wider more traditional pushup angle of about 45 degrees from the body. Press the floor away, completing the pushup and switch your hand position. Now the right hand is directly under the shoulder and the left hand is in a wider stance. Aim to create a stiff plank through the entire set, and minimize shifting through the torso while you are changing your hand position. Repeat for a total of 8 pushups.