Side lunges with bands and arm drive

STRENGTH

Preparation:

  1. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
  2. Maintain a tall posture throughout the exercise and good stability through the belly.

How to Do:

  • This movement involves a sideways forward lunge in combination with a two arm rotational movement.
  • Start with a tall body line, grabbing the handle of the bungee at chest height and arms straight as shown.
  • The bungee is positioned off to one side. Note: you will be lunging away from the bungee.
  • Perform a side lunge (for description see “lunge-frontal” in the exercise library).
  • At the end range of motion of the side lunge, perform a two arm rotation through the trunk and shoulders towards the lunge leg as shown.
  • Push back with the lunge leg to starting position and return arms to center.
  • Repeat for the desired amount of reps.
  • Ensure that you maintain a tall body line and that the shoulders do not round. These may be indications that the exercise is too advanced and needs to be regressed.

AS FEATURED IN

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