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Lunge-Forward (12 o'clock): Combo, Upright Row on the Up, Pulley
Exercise Name: Lunge-Forward (12 o'clock): Combo, Upright Row on the Up, Pulley
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Primary Muscles:
4+ MUSCLE GROUPS
GLUTEALS
HAMSTRINGS
LEGS (ACCESSORY, ALL)
LEGS-OVERALL
NECK
QUADS
SHOULDER (ALL)
SHOULDER-FRONT
SHOULDER-MIDDLE
TOTAL BODY-OVERALL
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Technical Difficulty:
2 ALARM FIRE: INTERMEDIATE INTENSITY
Equipment:
PULLEY
Training Benefit:
STRENGTH
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Starting Position: Adjust the Pulley to the lowest position. Stand upright with proper posture. Contract/brace the abdominals as if receiving a punch to the midsection and hold. Hold a Handle with each hand in front of the body.
Progress: Step forward (12 o'clock position) with the right leg and lower the upper body until the right thigh is parallel to the ground. The left knee should be almost touching the ground. Put all of the weight on the right leg. Do not let the knees past the toes at any point in the movement. Push through the right leg and return to the starting position. Simultaneously bend and lift the elbows up to shoulder level. Relax the arms and lift utilizing the shoulder musculature. Alternate with the other leg and repeat.
Tips: Knee, Shoulder Precautions. Focus on utilizing the front leg to absorb the weight and to propel the weight away. Push through the front heel to return to the starting position.
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