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\U0001f31f On the first day of Fitmas, Do Hard Things gave to me: The Lunge Matrix Warm-Up Challenge! \xa0

\U0001f321\ufe0f\U0001f4aa Kickstart your fitness journey with a dynamic warm-up routine that'll get your flexibility and muscles ready for action. We are going easy on you today, because we want to stress the importance of stretching and warming up before doing activities for strengthening and to help prevent injury. \xa0

\xa0Lunge Matrix & Leg Swing Warm-Up Routine is rooted in Dr. Gary Gray's work, with this Lunge Matrix designed specifically for runners.\xa0 \xa0

The Lunge Matrix \U0001f4f9 https://youtu.be/GJo7_MiRLkU\xa0

x10 Front Lunge\xa0

x10 Front Lunge w/ Twist\xa0

x10 Lateral Lunge\xa0

x10 Back to Side Lunge\xa0

x10 Backward Lunge\xa0

Leg Swings \U0001f4f9 https://youtu.be/korxBhGzzJE\xa0

x10 Forward/Backward Leg Swings\xa0

x10 Side to Side\xa0

x10 Hurdle Trail Leg Forward\xa0

x10 Hurdle Trail Leg Back\xa0

x10 Bent Knee Side to Side\xa0

x10 Bent Knee Forward/Backward\xa0

Why you should do it: \xa0

Whether you\u2019re a runner or a walker, a warmup is essential to your performance. While many runners spend 10 to 15 minutes stretching and then jog a warm-up mile or two before embarking on more challenging runs, most walkers do a few stretches \u2013 or nothing at all.\xa0 From\xa0 Applied Functional Science\xae, we know that the body needs a warm-up that prepares it to move on all three planes of motion. Traditional stretching and jogging simply can\u2019t prepare someone for that kind of exertion. If you\u2019re working with walkers and runners at any level, introducing a lunge matrix can help your patients achieve better results. \xa0

The lunge matrix and leg swings were created by Dr. Gary Gray and have helped athletes around the world increase their performance. It is a simple series of lunges that helps you get ready to move in all three planes of motion in less than 5 minutes. The basic movements of a lunge matrix are: \xa0

• Forward and Backward in the Sagittal Plane\xa0 \xa0\xa0
• Same Side Lateral and Opposite Side Lateral in the Frontal Plane \xa0
• Same Side Rotational and Opposite Side Rotational in the Transverse Plane\xa0

Challenge Instructions: \U0001f4f9 Watch the videos for a demonstration of the lunge matrix and leg swing warm-up routine.\xa0

\U0001f3c3\U0001f3fc\u200d\u2642\ufe0f Perform the lunge matrix and leg swing warm-ups before your 2-mile run or walk\xa0

\U0001f4f7 Capture the moment with a selfie or video.\xa0

\xa0Share your experience using:
\xa0#12daysoffitmasdht

Welcome to the Do Hard Things Podcast with your host Jay Tiegs, Are you ready to amplify and improve your life? Then you are in the right place.  On this podcast we have unfiltered conversation with inspiring people who take on challenges and share with us, the wisdom from their journey. We talk about how doing hard things adequately enable all of us to deal with life's struggles and challenges and ultimately improve the quality of our lives. 

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