Here we have our lunge variation. We are going to show forward lunge, 45-degree front lunge,
lateral lunge, 45-degree back lunge and then just straight backwards lunge reaching behind you.
You can do these with different types of weights
that I will explain to you. So your first
one is you can use a barbell
so if have a barbell weight here, just
having a barbell on your back,
keeping those shoulder blades squeeze
together, those are the barbell lunges.
You can also use dumbbell, so again just holding the dumbbell as you are lunging out,
the two dumbbells go with the leg that is lunging.
Holding a medicine ball, to your chest
as you are lunging or keeping it above your head
to make it more challenging. And then
obviously we have body weight. So
just using a stick with the body weight,
stick stays behind you,
just to demonstrate here initially. Others show you these are the body weight, just a demonstration, so you can see each
one.
And then depending on what level you are
at, you will see in the program,
you will either have the medicine ball, body
weight, dumbbell or barbell. So starting off with
the lunge forward, all you are going to do is that your head is up back is flat,
you are just reaching out, lunging as far as you can.
Keeping that head up lunging down at ninety degrees,
your knee stays just barely off the
ground and then you extending back up.
Again as far as you can head is up
back is flat
and then lunging backup getting down at ninety degrees, you do not want to be nice and
small here. You want to go out far with
a good extension of reach forty-five degree angle lunge, this is great for hockey.
You are going to go out at a forty-five degree angle you want to keep that toe forward
and again we are lunging down keeping
that me behind your toe
or even with your toe, back legs just
barely on the ground we are on our toe here, we are not going on the side.
That is a very weak motion, you want to stay on your toe and then
we are lunging backup, back to the starting position.
So you are just going to forty-five degree, back leg, toes on the ground, head is up back is flat and then we are coming in here.
Lateral lunge all you are going to do is just reach straight out to the side,
so we are just going straight out to the side
and then we are sitting back just like the single leg squats where our hips are going back.
We are not going forward we are not bending our foot in and again we are keeping our foot flat on the ground.
Do not bend your foot and keep that
foot flat, reaching out hips are coming back, head is up,
back is flat and then you are exploding backup, here, explode, down explode, forty-five degree backwards.
So same thing as a forty-five degree
forwards but all you are going to do, head is up, back is flat.
You are just reaching at a forty-five degree angle, toes are on the ground backwards,
and then coming back up. On this one you
really want to focus on stepping up with this front leg, we are not pushing off with that back leg.
So here we are back, we are stepping up with that front leg and then straight back,
head is up, back is flat just reaching as
far as you can straight back.
Do not make just a small step make it a
good big step,
head is up, back is flat and then again
we are stepping up with this front leg,
not pushing off with the back leg. So those are
the lunges on each variation and then we
have the around the world lunge.
When you are going to do the around
the world lunge,
you are actually going to do one of each  in a row. So you are just going to go
front launch backup, forty-five degree backup, lateral, up, forty-five degree back, up, straight back, up.
That is around the world then you do that same with the other leg.
