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Stand fairly close to the bench as you place one foot back on top. With small hops, inch front foot out until you have the proper knee/ankle alignment. The knee should ALWAYS be right over the ankle with ALL front and back lunges even when using a bench.
Scissor your hips open as you drop into the deep lunge position. As you go low, check to make sure front knee is directly over front ankle.
20-25 reps non-stop on one side is HARD with this exercise! Start with 5-10 émoticône wink
#Lunges are VERY challenging for hip and knee stabilizers.
RARELY do I ever see anyone lunging properly even when working with a trainer. I don't let my clients lunge without quality first!
People that use a lot of single leg strength like high jumpers, triple jumpers, speed skaters, trail runners, etc. can really benefit from single-leg isolation and stabilization exercises like above.
Be careful! The more elevation with the back foot, the more difficult--MUCH more difficult.
For the ultimate challenge, try a plyometric jump in the air to finish each lunge! These are brutal--I've only known few athletes that can pull a set of these off with both legs non-stop, and yes, I'm one of them 😎👊😂
Lunges with Frederic Personal Trainer on the French Riviera
A study published in 2014 in Medicine & Science in Sports & Exercise sought to find out whether foam rolling can reduce soreness and boost recovery by investigating the impact of a foam rolling program on post-exercise soreness following a series of squats.
In the study, twenty men with weight lifting experience were split into two groups. Both groups underwent a very fatiguing squat protocol, which consisted of ten sets of ten back squats at 60% of one-rep squat maximum. After the initial bout of squats, both groups were evaluated for their soreness level, quad and hamstring range of motion, performance on a vertical leap test, and a variety of measurements of muscle electrical activity. These measurements were repeated one, two, and three days after the squat protocol as well.
After the initial post-squat soreness and range of motion tests, half the men did a five-exercise foam rolling routine targeting the muscle groups in the thigh, while the other half did no additional exercise.
In the foam rolling routine, each muscle group was rolled twice for sixty second on each leg, for a total of about twenty minutes of foam rolling. This foam rolling routine was repeated after the one- and two-day post-exercise evaluations as well.
Designing the experiment this way ensured that the study did not merely identify a short-lived effect of foam rolling: for a difference in soreness or range of motion to be detected, it would have to be the result of the previous day’s foam rolling routine.
In the results, foam rolling had a statistically significant impact on three important measurements when compared to the control group.
And improvements in range of motion could open up new possibilities for treating and preventing injuries, which often are associated with poor range of motion in a particular muscle group.
Foam rolling and range of motion
The range of motion issue was investigated more directly in a study published last year by Graham MacDonald and other researchers at Memorial University of Newfoundland in Canada.
This study looked at the “acute” effects of foam rolling—the immediate benefits you get within a few minutes of finishing a foam rolling routine. To do so, they evaluated the range of motion and maximum strength of the quadriceps muscle in eleven men before and after two sets of one minute of a foam rolling exercise which targeted the quads.
Like the previous study, foam rolling had a small but noticeable impact on range of motion.
Why foam rolling works
The underlying biology of foam rolling is not yet clear—what’s the mechanism by which foam rolling decreases soreness, boosts recovery, and increases range of motion. Manipulating connective tissue may be the key to foam rolling’s success.
Knowledge on foam rolling is still in its infancy, but there are still some useful tips to be gained from the research done so far.
Frederic rehab/recovery Trainer on the French Riviera in Monte-Carlo.
Stand with feet shoulder-width apart holding dumbbells above your shoulders and facing forward.
Step forward into a lunge position while simultaneously pressing the dumbbells up over your head.
Return to starting position and perform on the other side. This is one rep.(ie 3*12).
Reminder: abs engaged going down, when lunging your front knee stop to your toes but hips can go deeper to gain flexibility.
Frederic with Bespoke Fitness in Antibes.
The 7 minute Scientific Workout is a High Intensity Interval Training workout that combines the benefits of a long run and a visit to the weight room. This is all according to An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal.
It’s pretty similar to the HIIT Workout videos i did in Free Fitness videos. I would repeat the workout at least 2-3x to really get a good warm up before you specific.
Frederic your HIIT Trainer in Cannes France.
Elite Fitness Personal Trainer in Cannes & Monaco on the French Riviera.