8
Muscles Targeted:
Quads, Hamstrings, Glutes, Hips, Calves, Core
Preparation:
•
Position:
Neutral
• Put your
War Machine®
in Locked
Handle Mode
• Grab the
War Machine®
handles and
place one foot inside one or both
handles. Hop forward until your
suspended foot is resting in the handles
6 inches in front of the Pulley
Execution:
• Slowly bend front leg down into a lunge
while driving the suspended leg straight
back making sure not to allow your knee
to surpass the position of your toes
• Return to starting position
• Progression
War Machine®
Single Leg Suspended Lunge
n
Suspended Lunge Knee Raise:
Perform
suspended lunge. When you return to
starting position, raise the knee of your
suspended leg
(
A
)
n
Suspended Lunge to Trunk Rotation:
Perform suspended lunge. When you
return to starting position, raise the
knee of your suspended leg and touch
it to the elbow of the opposite arm
(
B
)
A
B
C
