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Sorry I haven't posted in a little while. I've had lots on the go. I will write more very soon but in the meantime here is one of my favorite exercises, the front lunge. This is an intermediate to advanced exercise. Control and precision should be your #1 priority, speed and power will come later.
Instructions:
If you are a beginner start without weight and use body weight only. Step forward. The second your foot hits the ground bend your front knee and the weight should be on the heel/mid-foot of the front foot. Once you hit the ground your knee should not travel forward, and the movement in your front ankle should be limited. Once you step forward and your front foot hits the ground your body should drop straight down, not forward, this includes both the front and back leg.
Do not extend your back leg too far, you should not feel a stretch in your hip. (Ideally your front and back knees should form 90 degree angles). Do not lean backwards, if anything keep a very slight forward bend in your torso but keep your back flat. Engage your core at ALL times, and when you push back push up and back.
Once you are able to perform 10 repetitions with proper technique add light dumbbells or a barbell. Remember, control and precision should be your #1 priority, speed and power will come later.
Please note - Before you start any exercise program or try any of these exercises please get your doctor's permission.
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
