Push Backs work the lower back and gluts, and give an intense stretch to your quads.  Keep your hands on your hips to intensify the stretch.  Maintain your erect posture, but think of the stride as taking place behind your body.  With each stride, push the legs back as far as possible, and try to keep the forward leg from moving too far in front of your body.  You’ll feel your pelvis and quads stretch out, and a powerful contraction in your gluts.  This stride will help improve your push-off strength for land-based running.

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Stride #6 - Push Backs