I'm Morris Brossette, and this is stretches and exercises to run miles faster. Okay guys, I'm gonna show you one move that I use that's gonna give you the most bang for your buck. You're gonna get both mobility, range of motion, and strength and power in this one movement. Alright, so with this movement we're addressing 2 imbalances that most runners have. Weakness in the glutes and tightness and inflexibility in the hip flexors. So the movement is gonna be a reverse lunge with an overhead reach. Okay so I'm gonna be able start my feet in a neutral position hip width apart. I'm gonna step back with one foot and the leg that I step back with I'm gonna reach up with that side in my hand with a slight lean to the opposing side. My weight is gonna be on the heel of the front foot okay. I have about 90 percent of the weight in the front foot, 10 percent here more for balance okay, You can have a slight bend in your knee to increase range of motion and flexibility even greater but when you start you can just start by flexing back until you feel a slight tension in the hip flexor simultaneously lifting the arm. You're gonna fire from the glute and pull back up to the neutral position and then we'll switch and do the other side. Step back, reach, engage the glute, and pull. As you progress through this motion and you loosen up and get more flexibility you can increase the range of motion as you see fit. The key with this is to go just until you feel a little bit of tension in the front of the hip not pain and also make sure your weight is on the front heel and that you're squeezing your glute and pulling yourself up through the range of motion.