FRONT LUNGE

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.

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.

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.

Place the bar on your back and step out away from any obstacles that might get in the way of this exercise. Start out with both legs together and step out in front and lower your knee down and as you descend toward the ground. Push up and bring your back leg to the front and then step out with the same leg you brought from the back and in a walking, stepping, descending motion continue with the steps until you complete all of the repetitions.

Start with both legs together and lace you hands on the hips. Step directly out in front of you and bend the front knee until 90 degrees and bring the back leg up to the front, stepping out again repeating with the opposite leg.

Hold a set of dumbbells and stand with a hip-width stance. Take a large step forward (about half your body height) landing on the heel and dropping your body down until your front leg is parallel with the floor or lower. Push off the ball of your foot with your back leg and pull your body up with your front leg by driving through your heel until your back leg meets your front leg and you are standing fully upright. Repeat by stepping forward with the opposite leg. Keep alternating legs until you run out of space or reach muscle fatigue. If you run out of space before reaching muscle fatigue, turn your boy 180 degrees and do walking lunges back to the place you started at. Continue until reaching muscle fatigue.