Lunge Workout - BASEBLOCKS DIGITAL

Warm-up (5 min)

Calf flutters	5 ea
Ankle circles	5 ea
Toe touch walks	5 ea
A. Sumo squat twists B. Deep squat twists	5 ea (repeat twice)
A. Shallow side lunge B. Deep side lunge	5 ea (repeat twice)

1. Perform this superset 3 times. Rest 1 min after 1B.

	Weeks 1-2	Weeks 3-4	Weeks 5-6
1A. 10 reps	Assisted lunge	Lunge	Bulgarian split squat
1B. 10 reps	Eccentric pistol / concentric squat	Staggered stance squat	Single leg squat to bench

1A.

1B.

2. Perform this superset 3 times. Rest 1 min after 2B.

	Weeks 1-2	Weeks 3-4	Weeks 5-6
2A. 10 reps	Low step-up	High step-up	Step-up foot taps
2B. 8 reps	Side lunges with hips to bench	3-way lunge with 1/2 depth	3-way lunge

2A.

2B.

Cool-down (6mins)

A. Lunge B. Hamstring stretch	30 sec ea (repeat twice)
Lying band hamstring stretch	30 sec ea (repeat twice)

RETURN TO PROGRAM

About Me

Laura Kummerle

My name is Laura Kummerle. I am a physical therapist specialized in orthopedics and a former collegiate gymnast. Using my knowledge of gymnastics, exercise, and human anatomy and physiology, I combine bodyweight movements, lifting techniques, and injury prevention techniques to develop unique programs for both overall health and for performance.