From my latest newsletter:
1 Single-Leg Exercise of the Month: The Reaching Lunge
The Reaching Lunge is a great exercise that is called by many names so I apologize if you know it as something else. When performed correctly, it strengthens the posterior chain as well as static balance and co-ordination. This exercise can be incorporated into one of several points within a training routine.
Young athletes can use this exercise in their body weight strength training program. Often well perform Athletic Movement Training followed by several body weight exercises for strength development. The Reaching Lunge is performed for 1-3 sets of 6-12 repetitions and is usually included in an exercise circuit consisting of squats, push-ups, multiple types of lunges, planks, and side planks.
Older and stronger athletes might use this exercise as one of the dynamic flexibility drills in Athletic Movement Training because the exercise builds strength and range of motion (like all other dynamic flexibility exercises). The exercise should only be used as a warm-up movement if the athlete is able to comfortably perform 3 sets of 12 without causing delayed-onset muscle soreness.
A bodybuilder would use this exercise as the last exercise of the day when training the lower body. More specifically, it should be used on a training day that emphasizes the posterior chain (glutes and hamstrings). Again, 3 sets of 12 repetitions would be performed.
If you require a photo of the exercise to go along with the following description, please contact CB through the website cbathletics.com.
Reaching Lunge
Stand with your feet shoulder-width apart in front of 3 cones (or any small object) that you have placed in a line 2 feet in front of you. They should all be within reaching distance.
Stand only on your right leg with a slight bend at the knee. Flex your left leg so that your left foot is off the ground and your left shin is parallel to the floor.
Once you are balanced, begin the movement by pushing your hips back. As you do this you should feel a stretch in your right hamstring.
Pushing the hips back will allow you to lower your upper body to the floor and you should reach your right hand towards the cone on your right.
Touch the cone and return to the upright starting position without losing your balance. This will require you to contract your glutes and your hamstrings.
Keep your low back in a neutral position and dont round your low-back at any time during the exercise.
Without switching legs, perform the same movement to reach and touch the center cone and then finally the far left cone.
Without switching legs, perform the exercise to touch all three cones with your left hand. That will constitute 6 total repetitions.
Perform 6 more repetitions (3 for each arm) on the right leg and then switch legs and perform 12 touches (reps) on your left leg.
CB Athletic Consulting, Inc.
www.cbathletics.com
www.workoutmanuals.com
www.grrlAthlete.com
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