Moving Claw Series

Level: beginner

Equipment: none

Mechanic: compound

Core muscles: hamstrings

Secondary muscle: calves, quadriceps

Instructions:

This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
Reload the quad as the leg moves back forward, attacking the ground on the next step.
Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower yo...

Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip...

Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significan...