just started FL1, question on rotational lunge

[allenkt]

I just started with FL1 today and I'm not sure if I did it right or not.

First, the book says to do 3 sets of 15 reps on the rotational lunge. So is this 15 reps per leg so you'd really do 30? The way I did them today was as a walking lunge (but rotating at the end), taking 15 steps and calling that one set. My reasoning was that for the walking lunge he says that each lunge-step-and-lean (or rotate in my case) counts as one rep, so for a 20 rep set you'll do 10 each leg.

So was I right?

Also, for the rest periods, I assume we rest 75 seconds after each exercise or do I do the entire superset, then rest. For instance, do I do 15 reps on squats, rest 75 seconds, then do 15 reps on the seated cable row or do I squat, cable row, then rest for 75 seconds?

Karl

[Pman]

The lunge is supposed to be 15 reps each leg is one set.

The rest periods would be 75 seconds (for example) after each exercise and after each superset.

Superset One
Exercise 1 - Rest
Exercise 2 - Rest
Exercise 1 - Rest
Exercise 2 - Rest
Exercise 1 - Rest
Exercise 2 - Rest

Superset 2
etc...

[allenkt]

The lunge is supposed to be 15 reps each leg is one set.

And the rotational lunge is to be done as a walking lunge right? So I would essentially be doing 3 sets of 30 reps then instead of 15?

[Cynic]

Yes. It's a unilateral move, so you treat the left leg as separate from the right. It is its own limb.

[happilyeverafter]

Here is a video...Rotational lunge is a little over half way though...This is how I have been doing them.

Multidirectional & Rotational Lunge Exercises: Strength Building Workout | Expert Village Videos

[Cynic]

Originally Posted by happilyeverafter

Here is a video...Rotational lunge is a little over half way though...This is how I have been doing them.

Multidirectional & Rotational Lunge Exercises: Strength Building Workout | Expert Village Videos

Hmmm...I didn't see the rotational lunge in there, except that the one lunge variant where he used one dumbbell MIGHT be a form of rotational lunge.

[gtbrown77]

"My reasoning was that for the walking lunge he says that each lunge-step-and-lean (or rotate in my case) counts as one rep, so for a 20 rep set you'll do 10 each leg. "


I just started FL I this week and came across the same dilema. I just did 15 reps total in each set, starting set 1 with my left leg, and set 2 with my right leg (to keep things even). I actually did 16 reps in set 3 to keep things even. But, that's just me, and since I'm pretty new to all of this, I could be wrong...

[missjane]

You need to count to 30 --- 15 per leg.

[Cynic]

Originally Posted by missjane

You need to count to 30 --- 15 per leg.

Or count one with the second step.

Counting to 30 makes it seem so much like the "Neverending Exercise."