Over the holidays, elites and trainers alike shared their favorite moves on Instagram as part of the 12DaysOfRLYRunning2019 challenge.
This exercise—which is demonstrated by Mazur’s sister, Jill, in the second photo—is an extension of Sisson’s kettlebell exercise described above.
First, do five single-leg kettlebell deadlifts on one leg, then set the kettlebell on the ground as you lower into a Low Lunge with your back knee on the floor. Then, transition into a Half-Split by moving your hips back to hover above your back foot and straightening your front leg, using your hands to support you. Shift forward into a Low Lunge, then back into a Half-Split, then forward into a Low Lunge.
Transition into Pigeon Pose by wiggling your front foot all the way to the left and rest your front shin on the floor, trying to keep your hips as square and flat on the mat as possible. Breathe, then raise up into Downward Dog, with your hands shoulder-length apart, hips raised above your head, and your feet flat and pointed forward. Walk your feet into your hands, then repeat the sequence on the other side.
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