Lunge Matrix

The lunge matrix was created by physical therapist Gary Gray. The lunge matrix is a series of five exercises that get you moving as a warm-up before a run. These lunges get you moving in all three planes of motion: the sagittal plane (lateral or side movements), frontal plane (moving forward), and transverse plane (rotational). Running is mostly about moving forward, but the lunge matrix helps you become a better runner by practicing with all three planes of motion.

What To Expect From The Lunge Matrix

The lunge matrix is comprised of five different lunges: forward lunge, forward lunge with twist, side lunge, back and to the side lunge, and reverse lunge. You’ll do five lunges per side for a total of 50, switching your legs as you go. Start off slow and make sure your technique is correct before working your way up to a quicker speed. You can also make the lunge matrix more of a strengthening exercise by adding dumbbells or medicine balls to the workout – as long as they don’t interfere with the quality of your lunges.

How To Prepare For The Lunge Matrix

Since the lunge matrix is just a warm-up, you don’t have to do much to prepare, except choose shoes with flat soles to make the lateral and rotational movements easier. When you first begin, the lunge matrix will be challenging. Serious runners may be surprised to find their quads feel sore the next day, but the feeling will fade with continuous training. Once you’re used to doing the Lunge Matrix as a warm-up, it should not take you more than three minutes to complete before you go on your run and feel the effects. Your body will be in a better position to run, and you’ll notice the difference in the beginning of your run.

Muscles You’ll Work With The Lunge Matrix

The lunge matrix will help you prevent potential injuries, your range of motion, and it will enhance your muscle activation. Our muscles work out at their best when they are primed through workouts, and the lunge matrix helps improve your general strength and balance which boosts your performance. The lunge matrix is a great exercise, especially for athletes who do multi-directional sports (tennis, volleyball, soccer, football, basketball) because it works the muscles in our trunk and hips. These muscles are intertwined and are arranged in a diagonal and spiral line. These muscles move as a team, which works together as the lunge matrix helps neurologically activate them all into different movement patterns.

Tips For Success With The Lunge Matrix

There are five lunge exercises as listed above, and you’ll be completing each one five times per leg. In total that’s 50 lunges, and you can split that up into however many repetitions you feel is right. However, we recommend completing 3 reps per legs when you are starting out. Because these exercises are new you’ll notice your quads are sore the next day, but as the soreness fades you can gradually build on your number of reps – advanced athletes can get up to 9 per leg. Just remember to not push yourself too hard – this is just a warm-up, after all.

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