Worlds Greatest Stretch

From a push-up position, step one foot wide to the outside of the same-side hand into a deep lunge. Keep your back leg straight and place both hands on the floor inside your front foot.

Lower the elbow on the same side as your front foot toward the floor to deepen the stretch through the front of your hip and glute. Keep your back leg straight as you slowly lower your torso.

Keep the hand inside your front foot on the floor, then open the opposite arm toward the ceiling as you rotate your chest. Follow your raised fingertips with your eyes, lower the hand, and repeat on the other side.

Feel the stretch through your front-leg glute, the front of your back-leg hip and thigh, and the side of your torso and back as you rotate. You are on track when you feel the lower-body stretch and upper-body rotation together.

Letting your back knee drop to the floor or collapsing your torso takes away from the stretch. Instead of swinging your arm up quickly, slowly rotate from your chest to create the range of motion.

Exhale slowly as you lower your torso, then inhale through your nose as you open your arm. Moving with your breath lets the rotation and stretch deepen naturally.

Because it opens several areas at once, this is especially useful as a full-body warm-up before training. Start with a smaller range of motion, then gradually deepen the lunge and rotation as your body gets used to it.