Goblet Reverse Lunge

  

 

The Goblet Reverse Lunge is an awesome way to develop coordination, improve balance and stability and take your usual lunges up a notch.

Here’s how to get started:

  1. Choose appropriate kettlebell weight.
  2. Grab the kettlebell by the horns and position it close to your chest with your shoulder blades packed down.
  3. Brace your core, center one leg and keep it still, lift opposite leg to 90 degrees at the knee and hip.
  4. Drive the lifted leg back, touch your foot to the ground and your lower knee.
  5. Drive through mid-foot and heel of your grounded leg, extend your hips, lift your chest, keep your eyes forward, and return to full standing position with your feet parallel.

 

A great way to add the Goblet Reverse Lunge to your workout routine is with a drop set. Complete 10 reps with a heavy weight, then 10 reps with a moderate weight and finish off with 10 reps with a light weight. Make sure you do both sides!

 

Need help? We’ve got your back. Stop by our Try it Out Tuesday demo every…you guess it…TUESDAY at 9 am and 5 pm.  

 

 

Bulgarian Split Squat

 

 

With a name like Bulgarian Split Squat, it’s easy to see why people might be intimidated to try it. But rest assured, this exercise is the perfect addition to your arsenal, no matter your fitness experience. It’ll increase the strength of your grounded leg, add lower-body mass, improve hip mobility all while building up your core. Who doesn’t want strong legs and a stable core?

 

Here’s how to get started:

  1. Find a box or bench that is about knee height and stand facing away from it.
  2. Elevate one foot so that the laces are on the edge of the box. Start at the bottom of your lunge so you can ensure you are not too far away from the box.
  3. Lower your hips until your knee kisses the ground.
  4. Drive through the mid-foot and heel of your grounded leg, extend your hips, lift your chest, and keep your eyes forward.

Once you have the hang of it, complete 4 rounds of 5 split squats followed by 10 push-ups.

 

Want to make sure you’re the right distance from the box? Ask a Trainer! We’re always here to help. Enjoy!

 

 

TRX® Lunge

 

 

We’re heading back to the straps for this week’s Try it Out Tuesday Move of the Week. The TRX® Suspension Trainer helps facilitate movement for all fitness levels which is why we love it for lunges. Similar to your traditional standing lunges, the TRX® Lunge will challenge your balance and stability and strengthen and tone the legs. The movement is a great functional exercise that works the foot/ankle, knee and hip joints but also the associated muscles, ligaments and tendons.

 

Let’s try it:

  1. Adjust the TRX® Suspension Trainer to mid-calf.
  2. Stand facing away from the anchor point.
  3. Place one foot in the foot cradle, center with the anchor point, and position your shoulders over hips.
  4. Drive the suspended knee back while you lower your hips until your front knee is at 90 degrees and rear knee is on the ground. Place hands on either side of your front foot and load your weight into your hands.
  5. Make sure you keep a vertical, or near vertical, shin on the forward leg.
  6. Lift rear knee 3 to 6 inches off ground by pushing your suspended foot back.
  7. Drive through your mid-foot and heel of the front leg. It should feel as if you are pushing the ground away from your hands as you return to full standing position with your knees together.

 

Once you have the hang of it (sorry we couldn’t resist), challenge yourself to 2 sets of 30 seconds of work followed by 30 seconds of rest of the following program:

 

  1. TRX® Lunge Rt.
  2. Rotational Med Ball Toss Rt.
  3. TRX® Lunge Lt.
  4. Rotation Med Ball Toss Lt.

 

 In-Shape’s Trainers are always here to help, so if you have any questions stop one and ASK!

 

 

Cossack Lunge           

 

 

Improve quad, glute and hamstring strength while increasing mobility in your hips, groin and ankles with this week’s Try it Out Tuesday Move of the Week – the Cossack Lunge. We’ve also pulled together a flow of exercises incorporating the Cossack Lunge to really work on mobility this week.

Ready to give it a go?

  1. Choose the appropriate weight – if in doubt, keep in mind added weight is helpful as a counterweight in this movement.
  2. Grab the kettlebell by the horns and position it close to your chest with your shoulder blades packed down.
  3. Stack elbows under shoulders, with your legs in a wide stance with full hip extension, and your core engaged.
  4. Lower to one side, bending at the hip and knee while keeping the opposite leg straight and toes pulled up towards your knee.
  5. Keep your torso tall, drive through the heel of your bent leg, fully extend your hips at top of movement before lowering to other side.

 

Try complete two rounds of this flow to help with hip mobility:

  1. 3x Down Dog
  2. 6x Runner’s Lunge w/ Reach (RT)
  3. 6x Cossack Lunge (RT)
  4. 3x Down Dog
  5. 6x Runner’s Lunge w/ Reach (LT)
  6. 6x Cossack Lunge (LT)

 

 

TRX® Crossing Balance Lunge

 

 

We’re finishing off this month strong with our final Try it Out Tuesday Move of the Week for July - the TRX® Crossing Balance Lunge. It targets the glutes, adductors and abductors as well. It’s an excellent exercise to build single leg strength – so definitely a must have for all you soccer players, MMA or any other athletes looking to improve unilateral lower body movement. What’s more? It will increase strength with reduced stress on your joints thanks to the isometric challenge.

 

Convinced yet? Here’s how:

  1. Adjust the TRX® Suspension Trainer to mid-length.
  2. Stand facing the anchor point.
  3. Stack your elbows under your shoulders, center one leg to the anchor point, and lift the opposite leg to 90 degrees at the knee and hip.
  4. Open hips slightly and lower your knee behind working heel.
  5. Drive through the heels of the grounded leg, squeeze your glutes, and extend hips.

 

Once you’re comfortable with the movement, challenge yourself to the following program for time:

 

  1. 20 reps of TRX® Crossing Balance Lunges
  2. 20 reps of TRX® Row
  3. 16 reps of TRX® Crossing Balance Lunges
  4. 16 reps of TRX® Row
  5. 12 reps of TRX® Crossing Balance Lunges
  6. 12 reps of TRX® Row
  7. 8 reps of TRX® Crossing Balance Lunges
  8. 8 reps of TRX® Row
  9. 4 reps of TRX® Crossing Balance Lunges
  10. 4 reps of TRX® Row

     

 Need help? Ask one of our Trainers or stop by our Try it Out Tuesday demo every Tuesday at 9 am and 5 pm.