Katie O’Donnell (Blue Bell, PA), Women’s National Team #16
FORWARD LUNGES A] Start by standing with the feet together B] Step out with desired leg (right or left). While stepping forward, keep the shoulder blades together and have a rigid torso.
C] This step should be long enough so that the shin is perpendicular with the ground or as vertical as possible.
D] Return to the starting position by forcefully pushing through the floor with the front leg.
E] Once back in the starting position, step forward with the opposite leg following the above criteria. Repeat until the desired number of repetitions is completed.
F] For a more challenging workout, hold dumbbells at your side while performing the exercise or secure a resistance band to a solid fixture and place around your hips.
MOUNTAIN CLIMBERS A] Assume a push up position with one knee up (close to chest) and the other extended
B] Once this position is obtained, simulate running, driving the knees to the chest on each repetition.
C] It is very important to keep the upper body/torso very ‘quiet’ with little movement.
Exercise descriptions provided by Kevin Cronin, CSCS, USAW-1
Prior to taking part in a resistance training program each person should consult their physician. National Strength and Conditioning Association (NSCA) is the worldwide authority on strength and conditioning.
LATERAL LUNGES A] Start with feet together B] Step directly to the side or laterally, with the toe of the working leg pointed straight ahead. The toe of the un-involved leg should also be pointing straight ahead. Tips: Try and maintain an upright and rigid torso. Attempt to keep both feet in contact with the ground at all times. At the bottom of this movement your thigh should be parallel with the ground and most of the weight should be on the heel of involved leg. Also, the knee should not venture too far over the toes of the involved leg.
C] Push forcefully through the ground with the involved leg in order to get back to the starting position.
D] Complete all repetitions on the right leg and then switch to the left leg.
E] For a more challenging workout, hold dumbbells at your side while performing the exercise or secure a resistance band to a solid fixture and place around your hips.
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