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Exercise overview
Training details
ShouldersCore
Equipment
Bodyweight
Sets × reps
3 × 20 / side
Rest
1 min
How to perform it
Step-by-step instructions
- 01Set up in a half-kneeling stance with the front foot flat and the torso upright.
- 02Brace the trunk and keep the hips square while positioning the arms as they would move during running.
- 03Drive one elbow backward as the opposite hand moves forward, keeping the hands relaxed.
- 04Increase the arm speed gradually while maintaining a compact path from cheek to back pocket.
- 05Complete the interval, then switch the kneeling leg and repeat with the same posture.
Use this exercise in a plan