Exercise 4
Lunges: Start this exercise with a 5kg weight plate and allow
enough room for 20 steps. (If space is a problem you can
perform this one on the spot).
The first set will be performed without the weight, allowing
you to master the movement. Take each lunge (step forward)
down to a 90-degree angle on both legs. Do NOT land your
rear knee on the floor at any time and do NOT lurch or lean
forward. Each step should be controlled and precise.
Once you are comfortable with this exercise, you will
perform each of your
20 reps (steps) with the
5kg plate held in the
palms of your hands up
above your head, with
straight arms.
As you become
more confident, you can
hold the plate in one
hand, straight armed
above the head,
exchanging arms on
each set.
The purpose of
holding the plate above
your head, is to aid your
posture whilst lunging
for maximum glute
activation.
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FLEX | MARCH 2018