Weekend Warrior Workout: Running Man Lunge

Video Transcript

"Hey, Mike Bronco here, Bronco's Gym, with Holly Bronco, and we're going to demonstrate the running man lunge as part of the weekend warrior workout. It's really important: a couple of things I want to point out before we do this exercise. The elbow angle is critical on this one. So, one of the things that we do with our runners is we have them bend their elbow so they're just about 90 degrees. Alright, both elbows. And then, rotating from the shoulder -- it's important to practice this -- you want to just move both arms at the same pace and at the same time. Oftentimes on this exercise, I?ll see people bring one arm up and then the other arm back; the other arm up, the other arm back. You want to do it simultaneous. And it's not from the elbow. Elbow angle remains the same. I'm working from the shoulder. This is also critical, because it can point out any tightness you might have in one side compared to another. I might find that my right shoulder can come back here. But my left shoulder gets stuck here. That's telling me I have something going on in here. So, it'll help you to understand your body and if you have any potential injuries looming. Alright, so we're just going to do a few reps like this, rotating from the shoulder. And I can tell you I definitely have something going on to my left shoulder. I have for awhile. And I can feel it. So this is a good way for me to find out at what level I'm at with it, and if I'm looking down the barrel of an injury. So, I'm just going to loosen up like this. OK. Now for the actual exercise, what we're going to do is take, in this case, we're going to take our right leg back, left foot forward. We're not placing this knee on the ground. All the weight's on the front leg. Nice and tall. Opposite arm to front knee. So, in this case, my right elbow is coming up to my front knee. Opposite, just like a runner. But I'm not in here. I'm up nice and tall. And then as I come up, I'm going to drive up on this leg and switch arms. At the same time. So it's here, and back down. And back down. Hands always stay right outside of the ears. OK? Now I'm going to come up onto my toe. Up on my toe. Holly's going to stay flat. I'm coming up on my toe to add the calves and a balance component. Two more. We do ten on each side. One more. OK, now we're going to switch. Right leg forward. Weight's on the right leg. Toes straight ahead. Nice and tall. Opposite elbow, not across the body, straight ahead, twisting, rotating that shoulder so that the elbow drives back. And then we're going to come up onto my toe and back down. On the toe. Five. Six. Seven. Eight. This'll get you ready for anything. Nine. And ten. Whew. So there you have it. There's the running man onto toe for the weekend warrior workout."