Runner’s Lunge
aka World’s Greatest Stretch
No matter how long you’ve been with us, you know that we use the Runner’s Lunge Sequence on a daily basis… because it’s just that good. In fact, most coaches refer to it as the “World’s Greatest Stretch.”
There are plenty of nuances to the sequence, from the proper setup and positioning to the order of the movements we perform, and to the tempo of the whole series. Since we have so many new faces around the SHOP, I thought a detailed video and instructions would be a nice touch!
If you are newer to the SHOP, take a look at this video to ensure that you’re getting the most out of this drill. And even if you’ve done it hundreds of times, I bet there’s a way you can still make it even better.
SETUP AND SEQUENCE
In the attached video, I show you how to properly set up and what common faults to avoid, and I demonstrate the timing and tempo that you should use every time you complete it.
Here are the main points listed for easy reading.
- Hands inline with your front foot, and palms stay FLAT the entire time
- Back leg extended as long as possible, knee as straight as possible
- MOVEMENT 1 = side-to-side, focusing on external rotation of the front leg
- Downward dog transition, about 10 seconds, focusing on calves and ankles
- Repeat MOVEMENT 1 on the other side
- Downward dog transition, about 10 seconds, focusing on calves and ankles
- MOVEMENT 2 = straightening the front leg, focusing on flexibility of the hamstring (palms flat)
- Downward dog transition, about 10 seconds, focusing on calves and ankles
- Repeat MOVEMENT 2 on the other side
- Downward dog transition, about 10 seconds, focusing on calves and ankles
- MOVEMENT 3 = rotation with the same-side arm, focusing on thoracic rotation (up and down)
- Downward dog transition, about 10 seconds, focusing on calves and ankles
- Repeat MOVEMENT 3 on the other side
*Continuous breathing throughout the entire drill. No breath holding!
TOTAL TIME = at least 3 minutes
