Lunge Matrix For Runners – UPDATED 2021 – A Complete Guide
If you haven’t heard about the warm-up routine called lunge matrix for runners, you’re missing out on a dynamic warm-up routine that can help improve your running performance.
This straightforward series of lunges is used as a dynamic warm-up to help you get ready to push your body to its limits. By focusing on all three planes of motion, you can complete a warm-up that helps your body perform and recover at its best.
Keep reading to learn everything that you need to know about this ground-breaking warm-up routine.
Lunge Matrix For Runners – A Complete Guide
The lunge matrix for runners focuses on the sagittal, frontal, and transverse planes of motion. By performing each of these lunges five to ten times, you are able to stretch and mobilize different muscles and joints within your body. This is important since these joints and muscles are necessary for running and other cardio workouts. Lunges can be completed entirely on each side, or you can alternate between sides for each lunge.
As you work through the lunges, it is essential to make sure that you are able to lunge outward and return to your initial positive with stability and control. When you start incorporating this warm-up into your workout routine, experiment with short, medium, and long ranges of motion to determine what works best for your body.
These are some of the lunges that you will complete during the lunge matrix for runners are as follows:
Forward Lunge with Overhead Reach: As you lunge forward, reach high over your head as your foot makes contact with the ground. If you are doing it right, you will feel a stretch in the hip flexor of the leg that is not bent at the knee. While the overhead reach helps to create a stretch through your abs, be sure to keep your front knee properly aligned with your foot.
Same Side Lateral Lunges: Lunge towards your side while keeping both of your feet facing forward. The leg opposite of the one performing the lunge should feel a slight stretch in the groin area. For a deeper stretch, raise your hands overhead.
Opposite Side Lateral Lunges: This lunge is very familiar to most runners. You may even know it as a crossover lunge. To perform, cross one leg over the other and step slightly in front of your other leg. You won’t be able to go very far, but you will feel a stretch on the outside of the supporting leg.
Same Side Rotational Lunge: As you come into this lunge, you rotate while aiming your foot towards the direction that you are moving. Keeping your trail foot planted, rotate as far to the other side as possible. You will feel a stretch in your groin.
Reverse Lunge with Rotation: Start by taking a long, lunging step behind you. Twist your elbows and your torso to the side that is not lunging, resulting in your abdomen rotating towards your front leg. You should feel a stretch in the glute of your front leg.
Lunge Matrix Benefits – What are They?
The lunge matrix for runners provides many benefits to those who consider themselves runners and to athletes in general. The lunge matrix benefits many parts of your body and helps to prepare it for an injury-free and productive workout. It starts by moving your body in every direction, which helps to stretch and strengthen both the glutes and the legs.
If you don’t prepare for a full range of motion, then you are much more likely to feel main when you move during a workout. The lunge matrix for runners is a simple way to ensure that no acute or chronic pain issues arise from various workouts and exercises. Preparation is key when executing a workout.
The lunge matrix is also a quick warm-up! In just about four minutes, you will have stretched all of the necessary muscles and joints that you need prepared to go for a run or jog. Ultimately, the lunge matrix helps runners properly prepare their body for a workout, perform better during a workout, and it is short and simple!
3D Lunge Warm-Up
A 3D lunge warm-up is another great way to move your body within all planes of motion before a workout. This warm-up is another sequence of lower-body exercises that help to mobilize and stretch your glutes, quads, and hamstrings. The best part is that it is incredibly simple! All it requires is one curtsy lunge performed on each leg, followed by a reverse lunge using each leg. This lunge variation is typically performed for at least three to five rounds.
3D Dumbbell Lunge
If you are looking to turn the 3D lunge warm-up into a more intense workout, all you need to do is add a few dumbbells! The addition of weights to this circuit allows you to build both size and muscular endurance in the lower body. Beyond the lower body, it also helps to develop your core strength and hip stability while working your muscles through multiple planes of motion.
While it may be a bit too strenuous as a warm-up, it is certainly a great addition to a cardio workout or as a stand-alone exercise session. While using weights for this circuit, just be sure that you are using a weight that is comfortable for your strength and allows you to perform each move with control. These circuits are meant to help you decrease your chances of injury.
Should You Utilize the Lunge Matrix Routine?
The lunge matrix is a very simple and effective method of warming up. It creates mobility within the body while helping to stretch and prepare your muscles and joints for your running and other workouts. There are many benefits to the lunge matrix, such as injury prevention and enhanced performance. Above all, warm-ups are just as essential as the workout, and finding one that focuses on properly preparing your body for physical exercise should always be a top priority.