This is a great warm up for when you are super short on time, but need to get everything loosened up and activated.
Roll out all tight areas.
Then complete 3 reps of each of the seven lunges (one round will be 21 lunges). Complete 1 round of each of the four variations of the lunge matrix.
LUNGE MATRIX:
3 reps Front Lunge
3 reps Angled Front Lunge
3 reps Side Lunge
3 reps Backward Rotational Lunge
3 reps Backward Step Hinge
3 reps Curtsy Lunge
3 reps Forward Cross Lunge
LUNGE MATRIX WITH REACH DOWN AND UP:
3 reps Front Lunge with Reach Down and Up
3 reps Angled Front Lunge with Reach Down and Up
3 reps Side Lunge with Reach Down and Up
3 reps Backward Rotational Lunge with Reach Down and Up
3 reps Backward Step Hinge with Reach Down and Up
3 reps Curtsy Lunge with Reach Down and Up
3 reps Forward Cross Lunge with Reach Down and Up
LUNGE MATRIX WITH ROTATIONAL REACH:
3 reps Front Lunge with Reach Left and Right (or Right and Left)
3 reps Angled Front Lunge with Reach Left and Right (or Right and Left)
3 reps Side Lunge with Reach Left and Right (or Right and Left)
3 reps Backward Rotational Lunge with Reach Left and Right (or Right and Left)
3 reps Backward Step Hinge with Reach Left and Right (or Right and Left)
3 reps Curtsy Lunge with Reach Left and Right (or Right and Left)
3 reps Forward Cross Lunge with Reach Left and Right (or Right and Left)
LUNGE MATRIX WITH ALL ARM DRIVERS:
3 reps Front Lunge with Reach Up, Down, Left and Right
3 reps Angled Front Lunge with Reach Up, Down, Left and Right
3 reps Side Lunge with Reach Up, Down, Left and Right
3 reps Backward Rotational Lunge with Reach Up, Down, Left and Right
3 reps Backward Step Hinge with Reach Up, Down, Left and Right
3 reps Curtsy Lunge with Reach Up, Down, Left and Right
3 reps Forward Cross Lunge with Reach Up, Down, Left and Right
LUNGE/ARM DRIVER DESCRIPTIONS:
The easiest way to remember all the lunges is to think about lunging around a clock. Start facing “12″ on the clock. Doing all the lunges first moving the left foot…
- Front Lunge: Step the left foot forward and sink down into a front lunge. Bend both the front and back knees. Make sure you do not lean forward as you lunge forward. Also make sure you drive off your front heel to push back to standing.
- Angled Front Lunge: After returning to standing after the front lunge, you will again lunge forward, but this time out at an angle. Lunge forward toward “11″ on the clock with your left foot. Bend both your back and front knees as you lunge forward, keeping both toes pointing straight ahead. Then drive off your left heel to come back to standing.
- Side Lunge: Again lunging with the left foot, step the left foot out toward “9″ on the clock. As you lunge out to the side, you are going to bend the left knee and sit your butt back. Keep your right leg straight. Both toes should be pointing straight ahead. Keep your leftt heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing.
- Backward Rotational Lunge: Next you will lunge back toward “7″ on the clock with your left foot. Your left foot, when you step back, will be perpendicular to your right foot, which is pointing toward “12.” Push your butt back and sink into a lunge, bending the left knee while keeping the right leg straight. Do not let the left heel come up. Keep your chest up and sit your butt backward. Driving off your left heel, push back to standing. Make sure that your right toe doesn’t rotate but continues to point toward “12.” Also make sure your right leg does not bend.
- Backward Hinge: Again moving the left foot, step your left foot back so that the toe is even with the heel of your right foot. Both toes will point toward “12.” After taking the little step back, you are going to hinge over at the hips, pushing your butt back toward the wall behind you. You will feel a stretch down your hamstrings. Then stand back up and step forward.
- Curtsy Lunge: Take your left foot and step your left foot back behind your right leg. You will reach your left foot back to about “5″ on the clock. Make sure you step far enough back (do not keep your left foot too close to your right) that you can bend both knees and sink down into a deep lunge. Keep your right heel down on the ground and your chest up. Then come back to standing. Make sure that you feel this lunge in the outside of your right butt cheek when you lunge back with the left leg.
- Forward Cross Lunge: Lunge forward and across toward about “2″ on the clock with your left foot. Pivot your left foot so that your feet are perpendicular. Sink down into a lunge, bending both knees. Make sure your left heel stays down as you lunge. Then drive off your left heel to come back to standing.
Reach Down and Up – Lunging, keep your back flat and lean slightly forward, reaching your hands to touch the ground. Then come back up nice and tall and reach your hands overhead. As you reach overhead, you may even lean back slightly. Make sure your back stays flat as you reach and that you don’t round forward. Reach down then up on each lunge before you press back up to standing. Repeat every time you lunge.
Reach Left and Right (or Right and Left) – Lunge into one of the seven positions. While holding the lunge, reach your right arm across your chest to the left, rotating your torso and then your left arm across to the right, rotating the other direction. Do not round forward as you reach. Keep your chest up. Then step back. Reach both directions each time you lunge. You should be reaching your arm across at about shoulder height every time you lunge.
Reach Up, Down, Left and Right – While holding each of the lunges, reach down then up overhead then across to the right and the left. Make sure you keep your chest up as you reach. Do not round forward. Complete each of the reaches before stepping back out of the lunge. Reach all four directions each time you lunge.
