Move Targets: Glutes and Quads
Step 1: Begin in the lunge position. Place your feet far enough away form each other to create 90-degree bends in both knees. The front knee should not pass over the front toes. The back knee, ideally, should touch or be a few inches from the ground. Chest is lifted.
Step 2: Power yourself out of the lunge by squeezing your glutes and core. Use your arms to help with propulsion, and make sure both feet leave the ground at the same time.
Step 3: Land in your lunge with the opposite leg forward with both feet hitting the ground at the same time. The chest stays lifted. That is one rep. Continue alternating legs for allotted time.
Modification (beginner): Remove jump and perform an basic alternating lunge.
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