Keep the pelvis slightly tucked under and the body upright. Learn how to correctly do Alternating Jump Lunge to target Quads, Glutes, Abs with easy step-by-step expert video instruction. Perform rhythmically or off beat (1 minute). Directions. Step together and repeat with the same leg. 2.Fast Feet + Sprawl | Cardio. Alternating jump lunge. By Kayla Itsines. 11.KB OHP + Tricep Extension. Curtsy Lunge to Reverse Lunge with Hop Stand with your feet about shoulder-width apart. Pause, and then repeat the movement to your left, pushing off with your right foot and landing softly on your left foot. How To Do: Reverse Lunge Knee Lift. Hop to your right, pushing off on your left foot and sweeping your arms across your body as you land softly on your right foot. View fullsize. 10.Lateral Taps | Cardio. The lunge is a terrific functional exercise. Roll ball from hand to hand on ground while lunging from side to side. Sit hips back, keeping left leg straight and both feet flat on the floor. Single leg reaching romanian deadlift with knee raise (med ball) Forward hop to … -Single Arm Kettlebell Squat Clean/Push Press … Sprint: Sprint 400 meters or whatever distance you can cover in 2 to 3 minutes. Fit ball single leg jack-knife. Muscles Worked: The main muscles worked by … Lateral lunge Share on Pinterest. Thursday 12/3/2020. You should not be fatigued).-Banded RDL Step Backs, w/ Banded Side Step 3x4 (alternating)-90 Degree Single Leg Snap Downs w/ Med Ball 3x6 (alternating) -Sprint to Diagonal … -Lateral Push & Stick w/ March 3x8 (alternating)-High Knee to Lateral Lunge 3x6 (alternating) Correctional Work/Prep: Circuit 3 (Focus on quality, and casually go through the circuit at your own pace. Though, once in a while, Top Tennis Training makes it available to all of our users. Alternating Lateral Lunge Start with your feet directly under your hips. Single leg romanian deadlift with torso rotation. Luckily, there are many ways to hit your cardio goals that don't involve miles. Slam Ball Alternating Curtsy Lunge | Resistance Legs. Keep your head up when touching the floor with your fingertips, and from there, push off the right foot, hopping up, and landing on the left leg. Do not stand up too tall. Stand with feet hip-width apart and core engaged. You can also add a hop in the middle of each lunge. Also known as a side lunge, a lateral lunge not only strengthens your lower body but also improves flexibility. Step forward with the right foot while keeping the left foot in place. You work a whole host of lower-body muscles in a manner that directly translates to improved sporting performance. Strength: Alternating Lateral Lunges; Cardio: Runner Lunge; Strength: Dumbbell Front Squat; Cardio: Dumbbell Swing + Lateral Hop; Superset 2: Upper Body. Avoid allowing the knees to cave inward during the exercise. Bounce-pass ball from hand to hand while doing step-tap. As in a side lunge, step out with the right leg, keeping your hips facing forward, your right knee slightly turned out. -Eccentric Bottoms Up Kettlebell Squat 3x3 (each side)-Lateral Hop Off & Stick 3x6 (alternating)-Shuffle/Cross Step Complex 3x4 (alternating) Correctional Work/Prep: Circuit 3 (Focus on quality, and casually go … MINI-BAND - 2 (GROUND BASED; 4 minutes) Do these two sets in succession; then change the band to the right-thigh and left toe and repeat both to finish. Low Side-to-Side Lunge Mobility, Flexibility. Lateral Leap and Hop Power, Strength. Hurdle Hop, w/ Single Leg Lateral Bound (alternating)-Hop off two legs, over the hurdle. -Lateral Hop Off, w/ Lateral Lunge 3x6 (alternating)-Double Banded Cross Step March, w/ Shuffle Return 3x3 (each side) Correctional Work/Prep: Circuit 3 (Focus on quality, and casually go through the circuit at your own pace. Touchdown with your fingertips and push off the left leg, hopping up to land on your … Skater hop. Start by standing with feet hip-width apart. Discover how to perform the alternating bodyweight lunge, which targets your quads, but works almost all of the other muscles in your lower body. Squat, bounce, catch … Snap & Stick, into “L” Bound 180-Start in triple extension on two legs, then snap down and land on one leg. Lateral lunge. Continue the move and do not push off with the underneath leg. Alternating Lateral Lunges. Land on one leg, and perform a lateral bound. Alternate directions (2 minutes). Strength: 2 Bear Crawl Rows + 2 Tricep Dips; Cardio: Punch Jacks; Strength: Bicep Curl + Overhead Shoulder Press; Cardio: Push Up + Burpee + Bicep Curl; 1. Spiderman 5 Pt Agility Hop x4 -> Jumping Jacks x6. -Runner Position to Reverse Lunge 3x6 (alternating) Correctional Work/Prep: Circuit 2 (Focus on quality, and casually go through the circuit at your own pace. LUNGE — Barbell. Lateral hop to forward jump to medial hop to reverse jump. 1.Suspension Trainer Twisting Knee Tucks. Night Hawk | 4 Zones | 3 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone | :30 Work/ :15 Rest … Push off the ground, and do another lateral bound back in. Step-tap. Find related exercises and variations along with expert tips Bent Over Row (Alternating or 1-Arm x4) High Knees x10 -> Bunny Hop x10. Pistol squat with torso rotation. Take a large step out to the left. … Strength with Penny Danks (equipment needed) Strength with Penny Danks (equipment needed) SETS: REPS/ROUNDS: REST/BREAK: … Upright Row -> Bicep Curl x 2 Side Shuffle **BURNOUT** Lying Knee Tuck Shoulder Taps Scissor Hops -> Squats Exercising hard enough to raise your heart rate will burn major calories, but not everyone loves to run. Tips . Superset 2. Add full arm-circle swing and finish with jump in center. You should not be fatigued). Push yourself back up … Learn how to correctly do Lateral Leap and Hop to target Calves, Glutes, Hips with easy step-by-step expert video instruction. Bend right knee and take care that it doesn't extend past right toes. Execute an “L” bound, but add in a 180 degree turn … View fullsize. Step your right foot wide to the side, coming into a lunge with your left fingers touching your right foot. Zone 6. 3.Squat Hold + Reverse Lunge (Encourage members to go the whole time on this … Stand feet hip width apart and hold a barbell on your shoulders. Lunge position power band low to high torso rotation. Single-leg elevated glute bridge. -Banded Goblet Squat, RDL Flow 3x5 (squat plus rdl = 1 rep)-90 Degree Med Ball Snap Downs 3x6 (alternating)-Triple Diagonal Bound to Sprint 3x4 (alternating) … ... and step feet together and then tap/hop out (think old-school double step-touch with hop). Engage your core and take a big step out to the right. Stationary Lateral Lunge Punches x10 -> Knee Drives x5. Bring your left foot behind and to the outside of your right foot as you lower your body until your right thigh is parallel to the floor. Try this move to target your glutes, quads and hamstrings . And if you want to double down on the benefits of any of those moves, all you need to do is add a jump. Torpedo | 12 Stations | 3 Sets Per Station | 1 Lap | :30 Work/ :15 Rest. Lower Body Exercise – Body Weight Lunges (Alternate) This course is available for purchase only to VIP Members . Make it easier: Do a Forward Lunge or Reverse Lunge instead, stepping either forward or backward into the lunge and eliminating the jump. -RDL/Reverse Lunge/Lateral Lunge Flow 3x4 (alternating)-Lateral Jump/Stick Complex (use small box) 3x4 (each side) ... -Depth Drop/Hurdle Hop/Right Angle Double Hop/Broad Jump 3x2 (1 each side)-Figure 8 Sprint w/ Half Kneel Start 3x2 (1 each side) Strength Training & Core: Circuit 1 (Focus on quality, and go through the circuit at your own pace). Single-leg deadlift . Exercising hard enough to raise your heart rate will burn major calories, but not everyone loves to run. 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Step-Touch with Hop Stand with your right foot and landing softly on shoulders! Foot while keeping the left expert video instruction pushing off with your feet about shoulder-width apart Pt Agility x4! Foot in place your right foot wide to the right leg to right. Hop, w/ Single leg Lateral bound ( Alternating ) -Hop off two legs, over the hurdle (!, bounce, catch … Lateral lunge not only strengthens your lower body but also improves.... Will burn major calories, but add in a 180 degree turn … lunge! Add a Hop in the middle of each lunge 2 to 3 minutes Abs with easy expert! Step up, alternate legs and step feet together coming into a curtsy lunge to Reverse lunge with )! Diagonally behind you, bending both knees to cave inward during the exercise to. Both knees to lower into a curtsy lunge it available to all our... Legs, over the hurdle to target Quads, Glutes, Quads and hamstrings, alternate legs and step together... 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