FRONT LUNGE

A.K.A. Alternating Front Lunge with Band attached in Front

Place the Band under a secure location on the floor. Secure the band evenly and up around the shoulders. Step Back so the band is pulling you forward. DO NOT OVERSTRETCH THE BAND!!! You should be roughly 3-4 feet away from where the band is anchored to. Starting off with your feet side by side and apart about 1 foot slowly step towards to front with one leg lowering down and flexing the front leg about 90 degrees to the floor. The back leg acts as support and the back knee should flex until almost touching the ground. Frimly push up hard and return to the starting position and switch to repeat the movement with the opposite leg.

Hold the Dumbbells by your shoulders much like holding a barbell, or place the dumbbells by your side. Stand with both feet shoulder width apart together. Step out planting your front foot in front of you and lowering yourself down with your back knee coming within an inch of the ground. Push up hard with your front planted foot and return to the starting position.

START: Hold the dumbbells at your sides while standing with your feet together. Keep your head directed forward and maintain the arch in your lower back.

MOVE: Step forward with your right foot, leading with your heel, and lunge down toward the floor, maintaining control over the speed of your descent. Lower yourself until your left knee almost touches the floor, then push back off your right foot, returning to the start position. Repeat on the left leg and alternate reps.Step 2Step 3

A.K.A. Barbell Lunge

START: Support a barbell across your shoulders and traps and hold it with a shoulder-width grip while standing with your feet together. Keep your head directed forward and maintain the arch in your lower back.

MOVE: Step forward with your right foot, leading with your heel, and lunge down toward the floor, maintaining control over the speed of your descent. Lower yourself until your left knee almost touches the floor, then push back off your right foot, returning to the start position. Repeat on the left leg and alternate reps.Step 2Step 3

Stand with both feet shoulder width apart together. Put your hands on your hips and step out planting your front foot in front of you and lowering yourself down with your back knee coming within an inch of the ground. Push up hard with your front planted foot and return to the starting position.