Flex Flex_UK__March_2018 | Page 88

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. 86 FLEX | MARCH 2018