RBT™ Exercises
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41
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
SINGLE LEG SUSPENDED LUNGE
Muscles Targeted:
Quadriceps, Gluteals, Core, Hamstrings, Calves
PREPARATION
• Begin in Locked-N-Loaded™ mode.
• Position pulley in the neutral position so that handles meet the upper calf or knee.
• Put your unit in locked handle mode by clipping them together.
• Open one handle and place one foot inside one or both foot cradles.
• Hop forward until your suspended foot is resting in the cradles approximately 6–12 inches (15–30 cm) in
front of the pulley.
PROGRESSION 1
Single Leg Suspended Lunge –
Pin In
BEGINNER
• From the starting position (A),
slowly bend front leg down
into a lunge while driving the
suspended leg straight back
or with a slight bend as shown
making sure not to allow your
knee to surpass the position of
your toes.
• As you are lowering yourself,
reach down with one or both
hands to maintain or feel your
balance (B).
PROGRESSION 2
Single Leg Suspended Lunge –
Pin In
INTERMEDIATE
• From the starting position (A),
slowly bend the front knee and
hip, ensuring the forward knee
does not surpass the toes.
• As you are lowering yourself,
the arm opposite of the
suspended leg traverses to
the rear and the opposite arm
comes forward as though
imitating a running stride (C).
A
B
A
C
Содержание crosscore
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