Lunge Patterns

Intro

Exercises

Dumbbell Forward Lunge

  1. Start feet together and take a step forward
  2. Lower to the ground (Up and down / Not forward and back)
  3. Dumbbells at your side
  4. Chest up / Neutral spine / Look forward

Dumbbell Reverse Lunge

  1. Start feet together and take a step backward
  2. Lower to the ground (Up and down / Not forward and back)
  3. Dumbbells at your side
  4. Chest up / Neutral spine / Look forward

Dumbbell Lateral Lunge

  1. Start feet together and take a step to the side
  2. Lower to the ground (Up and down / Not forward and back)
  3. Dumbbells at your side but go around lead leg at midpoint
  4. Chest up / Neutral spine / Look forward

Transverse Lunge

  1. Start feet together and take a rotational step
  2. Create a 90-degree angle with your feet
  3. Lower to the ground (Up and down / Not forward and back)
  4. Free weight or Dumbbell at chest height
  5. Chest up / Neutral spine

Crossover Lunge

  1. Start feet together and take a step across body (keep trail foot pointing forward)
  2. Lower to the ground (Up and down / Not forward and back)
  3. Contralateral arms or Dumbbells around lead leg
  4. Chest up / Neutral spine / Look forward

5 Point Lunge

  1. Start feet together and take a step
  2. Forward, Angled, Side, Back and Crossover Lunge
  3. Lower to the ground (Up and down / Not forward and back)
  4. Free weight or dumbbells at your side
  5. Chest up / Neutral spine / Look forward

Reverse Lunge / Medicine Ball Over Shoulder

  1. Start feet together and take a step backwards while lifting ball over shoulder
  2. Lower to the ground (Up and down / Not forward and back)
  3. Explosive
  4. Chest up / Neutral spine / Look forward

Reverse Lunge with Resistance Band Overhead

  1. Start feet together and take a step back while keeping the resistance band overhead
  2. Lower to the ground (Up and down / Not forward and back)
  3. Dumbbells at your side
  4. Chest up / Neutral spine / Look forward

Lateral Lunge to Kettlebell Swing

  1. Start feet together and take a step to the side
  2. Lower to the ground (Up and down / Not forward and back)
  3. Kettlebell in front of body
  4. Swing kettlebell to chin level during the return phase of the lunge
  5. Chest up / Neutral spine / Look forward

TRX Suspended Lunge

  1. Start with one foot in TRX
  2. Contralateral arms
  3. Lower to the ground (Up and down / Not forward and back)
  4. Chest up / Neutral spine / Look forward

ViPR Pro Forward Lunge / Shift

  1. Start feet together and take a step forward
  2. Lower to the ground (Up and down / Not forward and back)
  3. Shift ViPR Pro to the side of the lead leg
  4. Chest up / Neutral spine / Look forward

Lateral Lunge / Knee Drive

  1. Start feet together and take a step to the side / Keep feet forward
  2. Lower to the ground (Up and down / Not forward and back)
  3. Chest up / Neutral spine / Look forward
  4. Drive trail knee up and pause

Lateral Lunge (Ground Touch)

  1. Start feet together and take a step to the side / Keep feet forward
  2. Lower to the ground (Up and down / Not forward and back)
  3. Chest up / Neutral spine / Look forward
  4. Touch the ground with both hands

Lateral Lunge / Post

  1. Start feet together and take a step to the side / Keep feet forward
  2. Lower to the ground (Up and down / Not forward and back)
  3. Chest up / Neutral spine / Look forward
  4. Band around waist
  5. Balance on one leg and pause

Dumbbell Lateral Lunge / Snatch

  1. Start feet together and take a step to the side / Keep feet forward
  2. Lower to the ground (Up and down / Not forward and back)
  3. Chest up / Neutral spine / Look forward
  4. Snatch weight up overhead
  5. Keep weight as close to your body as possible
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