LUNGE WITH POWER KNEE DRIVE
1. Set up a proper lunge position- ensure a 90/90 angle set up 2. Explode into a power single knee lift from this lunged position 3. Maintain upper body stability while propelling into the knee drive 4. Repeat the same leg for eight to sixteen reps – then switch legs 5. Feel the burn in quads while the heart rate soars
Easier Option • Perform the lunge and execute a knee lift without propulsion
1. SURRENDER 2.
1. Hold dumbbells raised above the head 2. Drop one leg back into a kneel- ing position 3. Next , drop the other leg into a full kneeling position 4. Now step back into a standing position – one leg at a time 5. Upper body should always remain upright – weights should not lower 6. Repeat same sequence starting on the other leg 7. This exercise may seem easy but staying upright throughout the movement pattern recruits shoulders, lower back, quads, and glutes – no surrender!
Easier Option • Perform the same exercise with- out weights in hand
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3. MARCH/APRIL 2011 canfitpro 35
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