Super Lunge (heavy resistance)

Super Lunge Video

3-POINT SET-UP:

1. Grab the long black cables

2. Place one foot under safety strap at back of moving carriage and ball of other foot near the safety strap at the front of the carriage

3. Keep your back knee down and your feet hip width distance apart

Body Part • Direction • Action Verb:

• Keep your torso upright and slowly row the long black cables in and out

• Pull your elbows behind your rib cage, brace your core and retract the scapula, while pressing through the front foot and ball of the back foot, slowly lifting to the top of the lunge

• Once at the top of the split squat, hinge your hips at approx. 45 degree angle and maintain throughout range of motion

Range of Motion:

• Lower down stopping once front hip aligns with knee at 90 degree angle. In addition, keep a “micro bend” in your elbows at the bottom of the split squat. Lift to the top, stopping before either knee fully locks out.

 Kinetic Checkpoints:

HEAD:

SAME AS PLANK

SHOULDERS:

❌ Allow your shoulders to excessively protract as your lower towards the bottom of the lunge/row

❌ Pinch your shoulder blades together (excessively retracting your scapula) at the top of the lunge/row, causing open flared ribs

✅ Keep your shoulders packed into place and anchored into your lats throughout range of motion avoiding excessive protraction or retraction throughout range of motion

HIPS:

❌Hinge through your hips up and down throughout range of motion

❌ Allow the hip of your back leg to excessively drop below front leg’s hip while lowering down

❌ externally rotate hip of back leg at top of lunge

✅ Hinge from your hips at approx 45 degree angle throughout range of motion

✅ Keep your hips as squared/leveled as possible throughout range of motion and in a neutral position

KNEES:

❌ Bring the front knee in front of your toes at the bottom of the lunge

❌ Pull the front knee behind your ankle at the top of the lunge

✅ Keep your knee aligned over your mid foot and behind your toes at the bottom of the lunge

✅ Keep your knee slightly in front of your ankle at the top of the lunge

FEET:

❌ Place back foot into pocket

✅ Stay high on heel of back leg and push into ball of foot

Talking Points:

• Super lunge is a great, full-body exercise that many trainers have a tendency to avoid out of “fear.” The secret to success in Super lunge is cueing correctly. If you are nervous about certain clientele in class, simply set up the exercise, calling it a “kneeling row” to begin with. This will ensure that no one will stand up prematurely. From there, make sure everyone in the room is rowing in the cables slowly and has proper position for their feet. Once this is accomplished, keep and hold the elbows slightly behind the ribs and still for their first “repetition” so that there is spring tension underneath to help support them. From there, they should be good to go!

• Once proper alignment and full range of motion is understood, there are many fun variations to add to super lunge: hold split squat and row, hold upper body still and continue lower body full ROM, change angles of torso position, etc.