The fundamental movement here is the hinge (push glutes back, keep weight in heels, knees stay over ankles and torso lowers to become parallel with the ground). This could be compared to a Romanian dead lift or stiff leg dead lift. The primary difference here is where the weight is located. Since the barbell is resting on top of the upper trap muscles, we are required to maintain a much stronger core than if the weight were to be hanging from our arms as in a dead lift.
The lunge is one of 7 fundamental movements of exercise. Perfecting lunge form without weight should be one of the first objectives of any health seeker. To perform a lunge, you take a wide step forward with one leg, pause in this split stance, lower the back knee to the ground directly below the head and the front knee bends to 90 degrees directly above the ankle. An alternating forward lunge is usually performed with weight in the hands (we used dumbbells, but you could also use a barbell over the back or a weight plate in your hands). Step forward into a right leg lunge, spring back to a standing position, then step forward into your left leg lunge and repeat for the given amount of repetitions.
The Squat Jump can be one of the best plyometric exercises to help you build massive quads and a powerful vertical thrust. It can also wreck havoc on your knees if you're not careful. Be sure to keep your feet shoulder's width apart or farther, and drop your hips right as your feet are returning to the ground. It is crucial that you absorb the weight of your body into your quads. Do not allow your knee caps to lock out.
The Romanian Deadlift is one of the most functional muscle movements we perform in exercise. It requires a strong core to keep the back straight as you lengthen and contract the hamstrings in conjunction with the glutes, effectively lifting the weight with your posterior chain.
Bulgarian Lunge: Also known as the Bulgarian Split Squat. We like to think of this more as a lunge because the concept of keeping the front knee directly above the ankle is specific to the lunge movement. Push your hips back, bringing your back knee as close to the ground as you can get it. If you find it difficult to lay your elevated foot flat on the bench behind you, you can curl your toes under. This makes the movement easier on your ankle, but limits your range of motion. You can do this exercise with no weight or increase the difficulty by holding dumbbells on either side, or balancing a barbell across your shoulders.
Bulgarian Lunge: Also known as the Bulgarian Split Squat. We like to think of this more as a lunge because the concept of keeping the front knee directly above the ankle is specific to the lunge movement. Push your hips back, bringing your back knee as close to the ground as you can get it.
1. Assume a forearm plank in front of a cable machine handle attachment at the lowest setting.
2. Using one hand at a time, grab the handle with an overhand grip.
3. Row your elbow toward your hip flexing the lats and obliques.
Position yourself in a forearm plank in front of a cable set at the lowest setting with the handle attachment. Grab the handle with one hand and row your elbow to your hip, squeezing through the lat and flexing the obliques.
Side Lunge and Touch:
1. Step your left foot to the left.
2. Maintain a straight Right leg as your left leg lunges, hinge your hips back and lay your torso over your quads bringing the weights to the ground on either side of your feet.
3. Push out of your left leg, standing back at center. Repeat the movement to the other side for one full rep.
Side Lunge and Touch: Step your left foot to the left. Maintain a straight Right leg as your left leg lunges, hinging your hips back and lay your torso over your quads bringing the weights to the ground on either side of your feet. Push our of your left leg, standing back at center.
