A 1-minute strength and mobility pair targeting quads, glutes, hip flexors, and shoulders – great for anyone who's been sitting long enough that both their legs and shoulders need reminding they exist.

Alternating lunges get your lower body loaded and your hip flexors stretched with every step, building warmth through your legs and core for 30 seconds. Then raising your hands overhead takes advantage of that elevated circulation, opening your shoulders and upper back while your heart rate is still up. The transition from dynamic legs to an upper-body stretch gives the whole minute a full-body quality without overcomplicating things.

Research on combining lower-body resistance movements with shoulder mobility work shows improvements in both muscular activation and upper-body range of motion – the increased blood flow from lunges makes the subsequent stretch more effective than doing it cold.

Lunge & Reach Recharge

Exercises