Target Muscles

Quadriceps, glutes, hamstrings and calves.

Proper Execution

Step backwards in a backward lunge position, then immediately step forward (with rear leg) in forward lunge position. Do prescribed reps with one leg, after then change the working leg.

Exercise Progression (reps per leg)

  • Difficulty Level 1:

Day 1:20/ Day2:25/ Day3:Rest/ Day4:25/ Day5:30/ Day6:Rest/ Day7:30/ Day8:35/ Day9:Rest/ Day10:35/ Day11:40/ Day12:Rest/ Day13:40/ Day14:45/ Day15:Rest/ Day16:45/ Day17:50/ Day18:Rest/ Day19:50/ Day20:55/ Day21:Rest/ Day22:55/ Day23:60/ Day24:Rest/ Day25:60/ Day26:65/ Day27:Rest/ Day28:65/ Day29:70/ Day30:Rest

  • Difficulty Level 2:

Day 1:40/ Day2:45/ Day3:Rest/ Day4:45/ Day5:50/ Day6:Rest/ Day7:50/ Day8:55/ Day9:Rest/ Day10:55/ Day11:60/ Day12:Rest/ Day13:60/ Day14:65/ Day15:Rest/ Day16:65/ Day17:70/ Day18:Rest/ Day19:70/ Day20:75/ Day21:Rest/ Day22:75/ Day23:80/ Day24:Rest/ Day25:80/ Day26:85/ Day27:Rest/ Day28:85/ Day29:90/ Day30:Rest

  • Difficulty Level 3:

Day 1:60/ Day2:65/ Day3:Rest/ Day4:65/ Day5:70/ Day6:Rest/ Day7:70/ Day8:75/ Day9:Rest/ Day10:75/ Day11:80/ Day12:Rest/ Day13:80/ Day14:85/ Day15:Rest/ Day16:85/ Day17:90/ Day18:Rest/ Day19:90/ Day20:95/ Day21:Rest/ Day22:95/ Day23:100/ Day24:Rest/ Day25:100/ Day26:105/ Day27:Rest/ Day28:105/ Day29:110/ Day30:Rest

Exercise Regressions

  • Squat down and return back before your rear leg knee touches the floor = “half” lunge

Regress to Forward Lunges

Categories: Lower Body

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