Legs
Talons fesses
A dynamic bodyweight warm-up designed to improve lower body circulation and hamstring elasticity.
How to perform.
Follow the sequence — setup is half the lift.
Stand tall with your feet hip-width apart and your arms relaxed at your sides.
Begin jogging in place while maintaining a slight forward lean in your torso.
Exaggerate the backswing of each stride by pulling your heel toward your glutes.
Attempt to make light contact between your heel and your buttock with every repetition.
Keep your knees pointing toward the ground rather than lifting them toward your chest.
Pump your arms in a natural running motion to maintain balance and rhythm throughout the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Leaning too far forward or arching the lower back excessively
- Letting the knees drift forward instead of staying vertical
- Staying flat-footed instead of bouncing off the balls of the feet
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.