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    Lunge-Forward (12 o'clock): Overhead, Unstable Surface


    Exercise Name: Lunge-Forward (12 o'clock): Overhead, Unstable Surface


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

    Technical Difficulty:
    2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment:
    UNSTABLE SURFACE

    Training Benefit:
    BALANCE/STABILITY
    STRENGTH


    Starting Position: Hold each hand overhead with the arms extended throughout the set. Stand with the feet together and contract/brace the abdominals as if receiving a punch to the midsection and hold.

    Progress
    : Step forward (12 o'clock position) onto an Unstable Surface with the right leg. Lower 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 (12 o'clock position).

    Tips
    : Knee, Shoulder, Balance/Stability 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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