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.

Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back str...

Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hip...

Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to i...