Look, everyone wants to do the fun stuff, but you need to pay attention to the pitfalls of ignoring how your body is supposed to move because it will bite you in the ass.

1. Shoulder Controlled Articular Rotations, (CARS)

2. Cuban Rotations

3. Work Your Extension

Most folks have terrible shoulder extension. Shoulder extension is a seriously undertrained range that your shoulder should have.

Improve your shoulder mobility and boost your running economy with a few simple moves. 

Scapular Push-Up

Start facedown on mat, tuck your toes, then prop yourself up on forearms with elbows under shoulders. Lift hips off the mat, keeping your back straight and abs tight. Clasp one hand around your fist to form a triangle with forearms. Keeping core engaged, bring shoulder blades together and lower chest, stopping when your forehead touches your fist. Push down through forearms to draw apart shoulder blades and return to starting position. Complete 3 sets of 6 reps, resting 30 seconds between sets.

T-Spine Rotation

Lie faceup, knees bent, and feet planted on the floor. Extend right arm to the side, palm facing down. Press right arm into the floor as you slowly drop your legs to the left. Use left hand to gently pull knees toward the floor. Hold for 3 seconds, then return to starting position. Complete 12 reps per side.

Resistance Band Chest Opener

Start in a tall kneeling position, arms at sides. Grip the ends of a resistance band, palms down, and pull it apart to create tension. Keeping elbows straight and maintaining resistance on the band, lift arms overhead. Pause for 1 second, then return to starting position. Complete 2 sets of 10 reps, resting 30 seconds between sets.

Arm Swing

Start in a tall kneeling position, arms at sides, elbows bent 90 degrees, hands in loose fists. Draw one elbow back as you drive the other elbow forward, then immediately switch arm positions. Continue to alternately swing arms back and forward, mimicking the motion of arm drive during running. One swing is one rep. Do as many reps as possible in 20 seconds. Complete 4 sets, resting 30 seconds between sets.

Arm Circle

Start in a tall kneeling position, arms extended out to sides at shoulder height, palms facing down. Make small, clockwise circles with arms, initiating the movement from the upper arm/shoulder joint. One circle is one rep. Do as many reps as possible in 30 seconds. Complete 4 sets, resting 30 seconds between sets.

You can train your body to bend the same way you train it to be strong: systematically and progressively.

When I began practicing yoga thirteen years ago, the sensation of stretching was extremely uncomfortable. There are two things that have helped me significantly over the years:

Focus on which joints are involved in the action, and isolate those joints.
For instance, when I do a pancake stretch, I do not feel my hamstrings or my calves. I feel my abs. A lot. This is because I focus on flexing at the hip while keeping my legs strong. A pancake stretch is simply seated hip flexion with the legs wide. Once I am settled into the position, I breathe, inhaling for a count of four and exhaling for a count of six, for 30-60 seconds. Breathing calms the nervous system and overrides the part of your brain that says, “no! I don’t want to be here!”

Get into a position near the point of stretch and do something there.
If you are working on hip extension (pure hip extension, not lumbar extension), get into a tall half-kneeling position with your right leg back. See if you can set yourself up so you feel strong with a sense of the beginning of a stretch in your right hip. As you exhale, raise your arm overhead. Inhale, lower the arm down. Perform 6-8 repetitions and switch sides.

Many people think they have tight hips. But is it tightness? Or is it something else?

If you practiced folding forward to touch your toes regularly for three weeks, you would notice it getting easier.

Maybe what you are experiencing is actually hip weakness.

Youtube videos:

• Sit to tuck
• Hip Flexor Strengthining
• Hip Flex to Squat
• Hip Shrimp
• Squat walk

This 7-move circuit from trainer Yusuf Jeffers will strengthen your hips to prevent injuries and improve running efficiency.

Hip Controlled Articular Rotation

Hip Raise With Lateral Leg Lift

Over-Under Hurdle Walk

Seated Leg Lift

Single-Leg Glute Bridge With Leg Lift

Single-Leg Glute Bridge

Standing Hip Hinge With Rotation

Take on the Men's Health 30-Day Kettlebell challenge for a full month's worth of workouts using just one kettlebell that will help to build muscle and more.

Improve your posture and optimize arm swing with these shoulder exercises.

• Push-Up to Shoulder Tap
• Dumbbell Front Raise
• Dumbbell Lat Press-Down
• Mini Band External Rotation
• Mini Band Pull-Apart

200 Walking Lunges

100 Lunge Jumps

200 Air Squats

100 Squat Jumps

Regular strength training can help prevent injury – and you don’t have to leave your house to do it. Four physios share their go-to moves

• Step-ups
• Bridge
• Calf Raise
• Single leg sit to stand

Five exercises that will guarantee you have the strength to adventure all weekend.

Minimalist workout for all-around strength:
-3x6 pull-up
-3x8 goblet squat
-3x16 push-up
-3x8 lunge
-3x8 single-leg deadlift
(2-3x week)

Loosen up tight hamstrings with these easy hamstring stretches to increase flexibility and prevent pain.

1. Tipover Tuck Hamstring Stretch
2. Scissor Hamstring Stretch
3. Standing Hamstring Stretch
4. Modified Hurdler Stretch
5. Forward Bend With Rounded Back
6. Reclined Hamstring Stretch

Got seven minutes? We’ve got the app.

Today The New York Times is offering a free mobile app for the popular Scientific 7-Minute Workout and the new Advanced 7-Minute Workout.

The workouts, reported by Gretchen Reynolds, our Phys Ed columnist, can now be installed on your smartphone or tablet, or used on your desktop computer.

Perform each move for 40 seconds, going from one move to the next (trying not to rest in between). One round is six moves, which takes about four minutes. Repeat twice for an eight-minute workout.

• High Plank Opposite Limb Reach
• Superman
• Flutter-Kick Leg Lift
• Alternating Side Plank
• Seated Core Twist
• Plank Mogul

These 23 kettlebell workouts and exercises show how to use the kettlebells in your gym routine to build muscle and improve conditioning.

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

Use an undulating rep scheme to reach 500 total reps per workout:

• Set 1: 10 reps
• Set 2: 15 reps
• Set 3: 25 reps
• Set 4: 50 reps

You've now completed 100 reps or one cluster. Repeat the cluster 4 more times for a total of 500 swings. Between sets, experienced lifters will add a low-volume strength movement.

After each round of 10, 15, and 25 reps, rest 30-60 seconds. The first cluster will be easy and you can jam through it. In the later clusters, you'll need the full 60 seconds or more for grip strength recovery.

After each set of 50, rest will extend to 3 minutes or more. During this post-50 rest period, perform a "corrective." Stretch anything that needs it, like the hip flexors. Do a mobility movement of choice.

Build strength with this challenging series of moves.

• Walking Squat to Walking Plank
• Cat-Cow to Bear Plank Shoulder Tap
• Side Plank With Cross-Body Crunch
• Reverse Crunch to Straight-Leg Raise
• Hollow Hold to V-Sit

Improve your range of motion with this workout from Tinman Elite Coach Chris Lee.

Ankle Mobility

Hip Mobility

Adductor Mobility

Hamstring Stretch

Windmill

Figure-Four Stretch

Quadruped to Downward Dog

Modified Brettzel Stretch

Lunge to Rotation

Alternating Reverse Four Point Bridge

These three moves will boost both cardio and strength. It requires no equipment but will help you get fit, fast.

Air Squat

Straight-Leg Sit-Up

Push-up

How to do it: Perform each move for the recommended number of reps (30, 20, 10). Repeat the circuit 5 times through, resting for 60 seconds between each set. If you want to tack this on to the end of a run instead, Movold suggests completing 3 rounds.

How to do it: Perform these five moves for 1 minute each. After you finish the 5-minute block, rest for 30 to 60 seconds, and then start the second round. Complete 4 total rounds. Use a moderately heavy set of weights if you have them, but you can use your body weight as well if you don’t.

• Biceps Curl to Squat (2 x 2)
• Deadlift to Upright Row (2 x 2)
• Bent-Over Row to Sprawl (2 x 1)
• Renegade Row to Push-Up to Downward Dog (2 x 1 x 1)
• Skullcrusher With Leg Lift and Lower

• hamstrings
• calves
• hip flexors