Lunges with 2
Single Grips
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JumpUSA.com
Topic #422
The "King of
First Step
Quickness"
Deemed the "King of
First Step Quickness"
by Marv Marinovich, pro trainer and writer of ProBodx,
the Power Lunge has been a favorite of ours for years.
The Power Lunge
- the
King of First Step Quickness:
Holding a Single Grip
Medicine Ball
or a dumbbell in each hand, lunge forward so your back knee is almost
touching
the ground. Use your arms and shoulders to lift the weights straight up
and over your head. Bring your arms back down to chest level as
you
step for your next lunge.
We recommend
starting with 5 lb.
Single Grips or weights in each hand. If you are working more for power
you can use 10% of your body weight (total). Do walking lunges for 20
yards
(or 10 lunges each leg) and work up to 3 sets. You should feel
great
strengthening in your quads, ankles, and core for a faster, more
explosive
first step.
Get the best
results using Jumpsoles
and a Weight Belt,
or even insert the Proprioceptor Plugs for
an
added instability dimension on this exercise. For added resistance, add
a Jumpstretch
Flexband. Put on side around your waist and have a partner hold the
other end, providing added resistance to each lunge.
Keep doing with
this exercise and
you will be exploding off the line and blowing by defenders!
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