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Runners Lunge Tap Ins

I’m wee (5ft 2in) & fairly flexible, so it’s easier for me to place my hands on the floor (I don’t have far to go!). If you’re taller or less flexible, you can place your hands on yoga blocks, dumbbells or even a small step or bench.

The KEY to this move is keeping your booty down and chest UP. Keep your eyes forward and work to avoid popping your butt above chest level. Back is flat and you’ll need to use your core to shoot your leg back behind you.

How To Do It

A. Place hands on the floor and step back into a deep runners lunge. Chest is open, back flat and weight driving through the front heel. Shoulders, hips and knees should form a straight line with your back foot. (It’s okay if you need to adjust your footing for comfort).

B. Staying low, and keeping weight ALL in the front heel, tap your back foot in next to your front foot. This is a TAP, not a step: keep weight in the front heel. Chest is up and hands stay in position. Keep your butt from popping into the air.

C. Shoot the same leg back into runners lunge. Get as deep into the lunge as you can comfortably. Repeat on the same side.

Form is more important than speed, but once you’ve ‘got it’, try to move a little quicker.

Beginners: try it alternating sides if needed. Butt’s down please! 

Plank Leg Lifts

Use your glutes to do the lifting (not your low back) and tighten your core to keep from swaying from side to side. You don’t have to lift high to feel it. You can do these from the forearms or with hands on a couch/chair as well.

A. Keep feet wide and hands directly under your shoulders.

B. With a straight leg, and keeping hips facing the floor, lift one leg up. Squeeze your glutes and hold for 1-2 beats before switching sides.

Plank tips

• Keep shoulders directly over hands. Eyes should fall in FRONT of your fingertips. Don’t look at your feet!
  
• Keep quads, core and glutes contracted throughout the move. This will help with balance.
  
• Take feet wider apart to make it easier on your core.
  
• Keep neck relaxed. :)