HIP FLEXOR RELEASE TO WALKING LUNGE
Releasing your hip flexors will aid in hip mobility, ease back pain and tightness, and prepare you for exercises such as squats and pikes. Adding a walking lunge to activate the glutes, quads, and hamstrings makes this is a must-do warm-up before undertaking the explosive exercises of Levels 2 and 3.
trainer tip
Pull knee as close to chest as possible, but remain tall through your torso.
Stand with your feet hip width apart and arms at your sides.
Raise your right knee and grab just below the kneecap with both hands, pulling the knee toward your chest.
Release the knee and take a long stride forward with the right leg, lowering your body into a lunge with hands on hips or extended for stability.
Bring the back leg forward to meet your right and repeat with left leg.
Alternate for 5 per leg, 10 reps total.
CALF AND ANKLE MOBILITY
HIIT workouts often feature plyometric movements (jumping) and frequent changes of direction. It’s important to keep your ankles, calves, and lower legs mobile to avoid injury and dysfunction.
trainer tip
Slow down! Aim for maximum range of motion, not speed.
Begin in a standard push-up position. Lift your hips and place your left shin over your right calf muscle.
Slowly rock your hips back as if trying to make your heel touch the floor, and then forward onto the toes.
Perform 10 slow reps and then repeat on the left side.