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Runners Lunge with Row

January 31, 2016 Linda LaRue

This lunge progression is sequenced functional movement along multiple planes in a 3-point building phase that creates maximal muscle-memory facilitation. Her signature Progressive Muscle Activation (PMA) training system causes maximal muscle recruitment and efficiency allowing all the muscles in your body to coordinate seamlessly and instinctively in perfect postural concert. We love this total body mini-workout.

1. Hinge forward at hips into runners lunge. Keeping a flat back while pulling shoulders down with forward, leg bent, and back leg straight. Keep back leg straight, and square hips to floor. Extend straight arms to floor palms facing together, and keep chest lifted and square to the floor. Inhale then, exhale bent elbow row “hugging” elbows close to your sides, as you row. Repeat 8-12 reps.
2. Add balance challenge by keeping above set up with arms remaining straight and shoulders pulled down and back. Press weight through front foot to get your balance then, lift back leg off floor remembering to keep torso square to floor. Hold for 20-30 seconds.
3. Maintaining single leg balance stance, and perfect postural alignment, add row x12 reps.

*Use 5 to 10 pound weights.



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