Reverse Lunge Pass Through to Upright Row
July Exercise of the Month
Reverse Lunge Pass Through to Upright Row Purpose: Develop lower and upper body strength and balance Target Muscles: Upper thigh (quads and hamstrings) and traps Equipment Needed: Dumbbell 1. Start: Begin in a standing position, weight evenly distributed on both feet. Hold one dumbbell in the left hand. Stand with good posture, lifting the chest, opening the shoulders, chin up and eyes looking straight ahead. 2. Reverse Lunge: Engage the abdominal core. Inhale and take a large step back with the right foot. Bending at both knees, the front angle of the front knee should stay aligned with the ankle to create about a 90degree bend. Back toe is anchored into the floor and right heels is lifted. 3. Pass-Through: While holding the lunge position, pass the dumbbell under the right thigh, exchanging the weight from the left hand to the right. Maintain good posture while making the exchange. 4. Step Forward to Upright Row: Step forward with the right foot to recenter your stance. Allow the right toe to touch the floor. As you’re stepping forward, pull the right arm upwards, raising the elbow towards the ceiling and weight towards the chin. Repeat the reverse lunge on the same leg for 8-12 reps, exchanging the weight between hands each time. Rest, then complete on the other side.
Add a Balance Challenge When stepping forward out of the reverse lunge position, immediately lift the lunging leg up in front of the body without letting the toe tap down. Try to raise the knee to hip height, increasing the balance challenge of this exercise. Corporate Fitness Works, Inc.
Reverse Lunge Pass Through to Upright Row Purpose: Develop lower and upper body strength and balance Target Muscles: Upper thigh (quads and hamstrings) and traps Equipment Needed: Dumbbell 1. Start: Begin in a standing position, weight evenly distributed on both feet. Hold one dumbbell in the left hand. Stand with good posture, lifting the chest, opening the shoulders, chin up and eyes looking straight ahead. 2. Reverse Lunge: Engage the abdominal core. Inhale and take a large step back with the right foot. Bending at both knees, the front angle of the front knee should stay aligned with the ankle to create about a 90degree bend. Back toe is anchored into the floor and right heels is lifted. 3. Pass-Through: While holding the lunge position, pass the dumbbell under the right thigh, exchanging the weight from the left hand to the right. Maintain good posture while making the exchange. 4. Step Forward to Upright Row: Step forward with the right foot to recenter your stance. Allow the right toe to touch the floor. As you’re stepping forward, pull the right arm upwards, raising the elbow towards the ceiling and weight towards the chin. Repeat the reverse lunge on the same leg for 8-12 reps, exchanging the weight between hands each time. Rest, then complete on the other side.
Add a Balance Challenge When stepping forward out of the reverse lunge position, immediately lift the lunging leg up in front of the body without letting the toe tap down. Try to raise the knee to hip height, increasing the balance challenge of this exercise. Corporate Fitness Works, Inc.
