3A Partial Co-Contraction Lunge
Sets: 2 Reps: 10 (each leg) Tempo: 313 Rest: 60 Seconds
Get into a lunge position with one knee nearly touching the floor and the opposite leg's thigh parallel to the floor. Rest one hand on the glutes of your raised leg and the other on that leg's thigh muscle (the one nearest to the midline of your body) . Begin extending your hips and knees so that your body moves straight up, feeling the contraction in both your thigh and glutes as you rise . As soon as you feel either muscle group lose tension, lower yourself back to the starting position. That's one rep. Complete all your reps on one side, and then switch sides and repeat.