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    Lunge-Diagonal, Rotation (4/8 o'clock): Unstable Surface, Medicine Ball, Hands O


    Exercise Name: Lunge-Diagonal, Rotation (4/8 o'clock): Unstable Surface, Medicine Ball, Hands Overhead


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    Primary Muscles:
    4+ MUSCLE GROUPS
    ABDOMINALS (ALL)
    ABDOMINALS-OVERALL
    GLUTEALS
    HAMSTRINGS
    INNER THIGH
    LEGS (ACCESSORY, ALL)
    LEGS-OVERALL
    OUTER THIGH
    QUADS

    Technical Difficulty:
    2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment:
    MEDICINE BALL
    UNSTABLE SURFACE

    Training Benefit:
    BALANCE/STABILITY
    STRENGTH


    Starting Position: Hold a Medicine Ball with both hands overhead with the arms locked out. Stand with the feet together. Contract/brace the abdominals as if receiving a punch to the midsection and hold.

    Progress
    : Step and turn the body to the right (4 o'clock position) with the right leg onto an Unstable Surface. Lower the body until the right thigh is parallel to the ground and the left knee is almost touching the ground. Put all of the weight on the right leg. Do not let the knees past the toes at any point in the movement. Push through the right leg to return to the starting position. Repeat. After the set, repeat on the other side (8 o'clock position).

    Tips
    : Knee, Balance/Stability, Shoulder Precautions. Focus on utilizing the front leg to absorb the weight and to propel the weight away. Push through the front heel to return to the starting position.

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