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Year Long Workout: Phase IX, Workout A


2A Multi-Plane Lunge

Sets: 2-3 Reps: 5 (each leg) Tempo: 201 Rest: 60 Seconds

Hold a dumbbell in each hand and stand with your feet shoulder-width apart [1]. Step forward and lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor [2]. Push yourself back to the starting position. Now lunge laterally to the same side as the leg you lunged forward with [3]. Finally, lunge laterally again, but turn your body so that you're facing the direction you're lunging and your foot lands 90 degrees to your torso [4]. That's one rep. Complete all your reps on one leg, and then switch sides and repeat.

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