Running lunge

Start by standing tall, weight balanced on the balls and heels of both feet. 
Step into a lunge with your left foot forward, knee tracking straight over your second toe and not extending forward past your foot. Raise both arms as if reaching for a high shelf above your head, rotating your pelvis back and stretching your right hip flexor as you focus your upper body on being straight and tall. 
Sink down and place your right hand on the ground to the right of your front foot. Bring your left arm over your left knee and lower it to touch the inside of your left ankle with your left elbow. 
Bring your left hand back over your knee and place both hands on the ground in track starting position. Rock your weight to your back leg, getting the heel down toward the ground and stretching your left hamstring. 
As you straighten to a standing position, swing your right leg forward and up and pause briefly in balanced running pose with your right thigh parallel to the ground. 
Grab your right knee with your right hand and your shin with your left hand and pull upward toward your right shoulder to stretch your glute. 
Rotate your right leg down and back, then straighten and lift it behind you while you drop your upper body to a horizontal position and reach down with your right hand to touch the ground to the right of your left foot. 
Step into a lunge with your right foot forward, swinging arms over your head.