If you're not keen on warming up, make sure you at least prime your muscles with this incredible move.
Josh Dean 1 / 4
“If you only did one stretch before your workout, this would be it,” says Joel Sanders, Exos performance specialist. “It hits the ‘checklist’ for the three key areas that we aim to mobilize—ankles, hips, and thoracic spine.” The point, says Sanders, is to “lengthen and strengthen simultaneously,” through a series of dynamic exercises, none better than this one, which explains how it got its slightly ridiculous name.
Step forward with your left leg and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.