LUNGES
SPRINGS: 2B1-3W // 2R1-3Y
SET-UP:
Stand behind the back of your machine. Grab red handles and stretch arms out in front of you
Keep your primary heel forward, step your second toe back, and lunge into a split squat
Lift chest upright
MOVEMENT:
Press into both feet as stand up for 1, pull your arms back for 2, stand up for for 3, pull your arms back for 4
Bend your back knee and lunge down for 1, with a tall chest lengthen your arms out for 2, Bend your back knee and lunge down for 3, with a tall chest lengthen your arms out for 4
THINGS TO CONSIDER:
Look at knees turning inward -> push thighs slightly out help contract and create stability in outer glutes
Pull secondary hip up to engage the core more
Exhale as you stand to engage the low abdomen as well as the glutes
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers:
Lower Body: glute max, quads, hamstrings, adductors
Core: Transverse abs, obliques,
Assisting Muscles:
Lower Body: Glute med/min, adductors, calves
Upper Body: Lats, rear delts, rhomboids, middle traps
Stabilizers:
Lower Body: Glute med/min, piriformis, adductors/abductors
Core: Transverse abdominius, multifidus, erector spinae (keeps them upright), QL’s
Relaxed Muscles: Hip flexors, chest
VARIATIONS:
Flying Row
Split Squat Pulses
Holds
Hinge Spine up and down
Combos
Crossover Feet
MODIFICATIONS
Keep front knee on carriage, press into front heel and move arms only
Remove additional yellow/white spring (if on 2 heavy springs, go to all yellows/whites plus 1 heavy)
Limit range of motion (not going quite as low)
Last resort: Stationary Lunge on the floor (see slides for details)
ADVANCEMENTS
Add additional yellow/white spring(s)
Keep chest directly upright
Deeper range of motion
PREGNANCY MODIFICATIONS
Stationary Lunge (see slides)