These are some of my favorite lunge matrixes I use with my patients. Of course, you need to start with teaching each movement in isolation before combining them. I typically start programming these in when I'm switching to a more power based cycle, after proper hypertrophy and strength is achieved.
Bored with the same old lunge variation? Give these a shot and tag a buddy you want to try them out with!
Movement variability is KEY to injury prevention, and I am always trying to challenge my patients with new movements. Athleticism as I define it is the ability to quickly learn to perform an unlearned and unpracticed movement with skill and grace. It’s our body (and brains) ability to be faced with a new and novel environment, situation, and demand and execute a new movement with perfection.
That being said, ALWAYS change up your exercises to keep the GAINZ going!
In the last exercise, I’ve taken two separate exercises (the lateral lunge and curtesy lunge) and combined them into one - already a challenging movement on its own to smoothly put together. If you’re new to the movement - START HERE.
But to further add variability, I’ve added a speed component to the exercise. One emphasizing the concentric “power” portion of the exercises and the second emphasizing the eccentric “deceleration” portion of the exercise. Have fun!!