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Lunge Matrix for Runners: Learn the warm-up routine used by tens of thousands of runners

Jay Johnson

26K subscribers • 1 video on Filmroom

YouTube

278K views2 recommendations

Warm-ups and drillsMobility

Jay Johnson demonstrates the lunge matrix, a five-part dynamic warm-up routine designed to prepare runners for training.

Chapters Intro Forward Lunge Lunge with Twist Side Lunge Back and to the Side Lunge Backward Lunge Common mistakes Get the Lunge Matrix on your phone - coachjayjohnson.com // COURSES // XC Training System (XCTS): coachjayjohnson.com/xc-training-system Track Training System (TTS): coachjayjohnson.com/track-training-system FREE - XC Training Essentials (XCTE): coachjayjohnson.com/offers/hnF4nFYD/checkout // Cross Country // Training Plan - coachjayjohnson.com/blog/a-comprehensive-cross-country-train… Workouts - coachjayjohnson.com/blog/cross-country-workouts Strides - coachjayjohnson.com/blog/strides-cross-country // Track // 12 Tips for Track - coachjayjohnson.com/blog/pr-track-12-tips Sub and - coachjayjohnson.com/blog/800m-training-sub2-sub220 800m Pre-Race Day - coachjayjohnson.com/blog/800m-training-pre-race-day 1600m Tip - coachjayjohnson.com/blog/1600m-Training-500m // BOOKS // Consistency Is Key: 15 Ways to Unlock Your Potential as a High School Runner: bit.ly/Consistency_Is_Key Simple Marathon Training: The Right Training for Busy Adults with Hectic Lives: bit.ly/Simple-Marathon-Training-Amazon // CoachJayJohnson.com // Website: coachjayjohnson.com Articles: coachjayjohnson.com/blog Links to FREE Downloads and Videos: linktr.ee/coachjayjohnson // SOCIAL // Twitter: twitter.com/coachjayjohnson Instagram: instagram.com/coachjayjohnson TikTok: tiktok.com/@coachjayjohnson LinkedIn: linkedin.com/in/jay-johnson-6032249 //FREE DOWNLOADS// Sleep Chapter from Consistency Is Key: bit.ly/CIK_excerpts_sleep 10 Keys to Faster Running: bit.ly/10_Keys_Faster_Running Progression of Strides: bit.ly/Strides_Progression_V2 #coachjayjohnson #jayjohnson #coachjay #consistencyiskey #cik #cikbook #simplermarathon #simplemarathontraining #smt #WIDDL

Why it's here

2 people recommend this

What commenters say. Recommended as an effective routine for dynamic warm-ups, hip mobility, and activating the glutes before running.

@roy_mc_avoyin r/trackandfield • Recommends

On “How should I work on glute activation? My hips are to low when I run and it’s mainly due to glute activation(what my coach is saying)”

I learned there are two parts to glute activation. What everyone focuses on is getting the muscle to fire through drills or exercises. Jay Johnson’s lunge matrix is a good one. Same with his Myrtl routine. For drills, this is a good one. However, if your hip can’t get into the correct position for your glutes to fire, unfortunately these routines won’t help. Hip mobility is key, if your hips are too low, you won’t be in position to fire your glutes while running. This video touches on it. Sandi has some other videos on this too, I can’t find the links now.
2View on Reddit

@RodneyMicklein r/trackandfield • Recommends

On “Leg workout”

1. Start with bodyweight exercises then use light resistance (DB and BB loads of less than 33% of body weight and or resistance bands) then progress to the iron. 2. If you are in-season right now, stick to body weight and light load stuff right after workouts. The Gambetta Leg Circuit followed by a lunge matrix holding a weight plate (25lb to 45 lbs) would be a good one to use. 3. - Think movement not just maxes You are on the right track with thinking about running locomotion and understanding the prime mover muscles as the ones to target. Specifically, the muscles involved with the gait cycle and posterior chain for the triple extension. Also, don't get caught up on maxes. You wan…
1View on Reddit