Side lunge with dumbbell tricep extension
- Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the belly, and neutral spine angles.
- Activate core by drawing the belly button and towards the spine and perform pelvic floor contractions by tightening those muscles commonly used to stop the flow of urine.
- Start with the arms holding the dumbbell overhead, elbows bent to 90 degrees.
How to Do:
- While maintaining total body alignment, step sideways descending slowly by bending the lunge at the hips, knees, and ankles, and keeping the other leg straight in extension.
- Keep most of your weight in the lunge leg and AVOID letting your back arch as you descend into the lunge.
- In the deepest part of the lunge, perform an overhead triceps extension and lower the weight slowly.
- Use your hip and thigh muscles to push yourself up and back to the starting position.
- Inertia progression: for dumbbells, to cable, to tubing.
- Stable to Unstable: shoes on to shoes off to lunging onto an unstable surface (i.e. core-board, airex pad etc).
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