Prisoner lunge what is
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I must be out of my mind because today I’m going to tell you not to do lunges – one of the most commonly recommended multi-muscle movements – an exercise that is ubiquitous in fat loss and muscle-building programs.
But there are times when lunges are not appropriate.
Today I witnessed a perfect example of someone that should not be doing lunges. As I was in the gym doing Prisoner Forward Lunges and warming up for a 20 minute Upper Body workout, along came a lady and lunged down beside me, falling all over along the way.
With each repetition she would fall to one side or the other, twisting her body viciously over her knee (which I’m surprised she didn’t injure). She simply had no co-ordination to be doing the exercise, let alone to be doing it holding the dumbbells she had in each hand.
That my friend, is the perfect example of someone who shouldn’t do lunges. And I know that many of you can’t do lunges because of sore knees and weak muscles, as you’ve emailed me for replacement exercises. So let’s run through my progression of lower body exercises that will help you get better results from more appropriate exercises and without hurting your knees.
We’ll start on the mat and work our way up to standing exercises – just like you should if you are a beginner.
Here’s our list of lower body exercise progressions:
2-Leg Hip Bridge/Extension
2-Leg Stability Ball Curl
2-Leg Hip Bridge/Extension on Ball
1-Leg Hip Extension
Wall Ball Squat
Bodyweight Squat
Prisoner Bodyweight Squat
Y-Squat
Belza Split Squat
Split Squat
Reverse Lunge
Forward Lunge
(NOTE; Here’s the key…Everyone should master the split squat first before doing lunges. Because your feet never leave the floor, the exercise is less difficult. Do this instead of lunges if you have balance problems. This will help you avoid sticky situations like the woman in the gym today.)
Once you’ve mastered the basic split squats and lunges, you can then move onto 1-Leg Deadlifts, Bulgarian Split Squats, and 1-Leg Squats and so on. There are dozens of lower body, booty-building, hamstring-helping exercises you can do without weights.
P.S. Here’s how my workout went today…and I was in and out in less than 20 minutes.
Total Body Bodyweight Warmup (where I thought up two new push-up exercises for future bodyweight workouts)
Superset #1
Chin-ups
DB Shoulder Press
Superset #2
Dips
EZ-Bar Biceps Curl
Superset #3
Eccentric Cable Lateral Raise
DB Hammer Curl
Again, all in 20 minutes.
Follow the right progression for safety and results in your fat-burning exercise workouts.
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You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info. Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all. Article Source: |
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Very informative article… Looking forward for more articles on your blog
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I wish I could put on muscle the way people in jail can.
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