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    Lunge-Forward (12 o'clock): Combo, Hold, Reverse Flies Against Pulley, Disc, Pul


    Exercise Name: Lunge-Forward (12 o'clock): Combo, Hold, Reverse Flies Against Pulley, Disc, Pulley


    no photo
    no photo


    Primary Muscles:
    4+ MUSCLE GROUPS
    BICEPS
    GLUTEALS
    HAMSTRINGS
    LEGS (ACCESSORY, ALL)
    LEGS-OVERALL
    QUADS
    SHOULDER (ALL)
    SHOULDER-BACK
    SHOULDER-MIDDLE
    TOTAL BODY-OVERALL
    UPPER BACK

    Technical Difficulty:
    2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment:
    DISCS
    PULLEY

    Training Benefit:
    BALANCE/STABILITY
    STRENGTH


    Starting Position: Adjust the Pulley to the height of the lower chest. Step forward (12 o'clock position) toward the Pulley with the right leg on a Disc. Lower the upper body until the right thigh is parallel to the ground. Hold for the entire set. Put all of the weight on the right leg. Do not let the knees past the toes at any point in the movement. Hold a Handle with each hand with the elbows bent and the arms extended in front of the body. Contract/brace the abdominals as if receiving a punch to the midsection and hold.

    Progress
    : Pull both arms backward at shoulder level until the elbows pass the level of the body. Squeeze the shoulder blades together and stick out the chest. Keep the elbows slightly bent throughout the set. Return to the starting position and repeat. After the set, switch the leg positions and repeat.

    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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