Intro
Exercises
Dumbbell Forward Lunge
- Start feet together and take a step forward
- Lower to the ground (Up and down / Not forward and back)
- Dumbbells at your side
- Chest up / Neutral spine / Look forward
Dumbbell Reverse Lunge
- Start feet together and take a step backward
- Lower to the ground (Up and down / Not forward and back)
- Dumbbells at your side
- Chest up / Neutral spine / Look forward
Dumbbell Lateral Lunge
- Start feet together and take a step to the side
- Lower to the ground (Up and down / Not forward and back)
- Dumbbells at your side but go around lead leg at midpoint
- Chest up / Neutral spine / Look forward
Transverse Lunge
- Start feet together and take a rotational step
- Create a 90-degree angle with your feet
- Lower to the ground (Up and down / Not forward and back)
- Free weight or Dumbbell at chest height
- Chest up / Neutral spine
Crossover Lunge
- Start feet together and take a step across body (keep trail foot pointing forward)
- Lower to the ground (Up and down / Not forward and back)
- Contralateral arms or Dumbbells around lead leg
- Chest up / Neutral spine / Look forward
5 Point Lunge
- Start feet together and take a step
- Forward, Angled, Side, Back and Crossover Lunge
- Lower to the ground (Up and down / Not forward and back)
- Free weight or dumbbells at your side
- Chest up / Neutral spine / Look forward
Reverse Lunge / Medicine Ball Over Shoulder
- Start feet together and take a step backwards while lifting ball over shoulder
- Lower to the ground (Up and down / Not forward and back)
- Explosive
- Chest up / Neutral spine / Look forward
Reverse Lunge with Resistance Band Overhead
- Start feet together and take a step back while keeping the resistance band overhead
- Lower to the ground (Up and down / Not forward and back)
- Dumbbells at your side
- Chest up / Neutral spine / Look forward
Lateral Lunge to Kettlebell Swing
- Start feet together and take a step to the side
- Lower to the ground (Up and down / Not forward and back)
- Kettlebell in front of body
- Swing kettlebell to chin level during the return phase of the lunge
- Chest up / Neutral spine / Look forward
TRX Suspended Lunge
- Start with one foot in TRX
- Contralateral arms
- Lower to the ground (Up and down / Not forward and back)
- Chest up / Neutral spine / Look forward
ViPR Pro Forward Lunge / Shift
- Start feet together and take a step forward
- Lower to the ground (Up and down / Not forward and back)
- Shift ViPR Pro to the side of the lead leg
- Chest up / Neutral spine / Look forward
Lateral Lunge / Knee Drive
- Start feet together and take a step to the side / Keep feet forward
- Lower to the ground (Up and down / Not forward and back)
- Chest up / Neutral spine / Look forward
- Drive trail knee up and pause
Lateral Lunge (Ground Touch)
- Start feet together and take a step to the side / Keep feet forward
- Lower to the ground (Up and down / Not forward and back)
- Chest up / Neutral spine / Look forward
- Touch the ground with both hands
Lateral Lunge / Post
- Start feet together and take a step to the side / Keep feet forward
- Lower to the ground (Up and down / Not forward and back)
- Chest up / Neutral spine / Look forward
- Band around waist
- Balance on one leg and pause
Dumbbell Lateral Lunge / Snatch
- Start feet together and take a step to the side / Keep feet forward
- Lower to the ground (Up and down / Not forward and back)
- Chest up / Neutral spine / Look forward
- Snatch weight up overhead
- Keep weight as close to your body as possible