1. Standing tall, feet under hips, arms by your side shift your weight forward on the balls of your feet as you kick your glutes with your right heel
2. At the same time synchronise movement with your arms, maintaining a bend in your elbows drive your right arm behind you as you bring your left arm in front of you
3. Alternate sides and create a running movement - slow and easy if warming up or speed focused if in the workout

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