Workout of the week - Lunge Matrix
A good warm-up before a run is essential for running performance and injury prevention. Warm-up consisting of static stretches and few meters of jog won’t cut it. Lunge Matrix is an excellent method to warm up for your run. It takes about 3 minutes to do it and prepares the body well enough to take the stress of the running workout.
It was originally created by Dr. Gary Gray, and coach Jay Johnson customized it for running and popularized it.
How How does it improve running?
Lunge Matrix helps with mobilizing almost all the joints and make them ready for running. It brings fluidity to Hip extension, Hip flexion, Hip rotation, Knee flexion, and Ankle Dorsiflexion & Plantarflexion.
How to do it?
As the name suggests, the Lunge matrix consists of a series of 5 Lunge variations.
1. Forward / Front Lunge (10 Reps)
This is the basic lunge movement. Stand in a neutral position, and lunge forward. Keep the torso straight, and the knee should almost touch the ground. Get back to starting a position. Repeat while alternating the legs.