Glute Lunge Box on Floor Variation (#042)
White Quarter Spring
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3m 13s
Glute Lunge Variation on Box
Level 2 / Props = Single Dumbbell
This is a challenging glute lunge variation that includes both a hinged shape and 90/90 lunge.
Set Up / Box on floor in line with top of carriage.
Left Box on top corner of box, Right foot against shoulder block.
Weight in right hand.
Layer 1 / Lunge Hold lunge at bottom & add a narrow row.
Release row down and stand tall. Continue here.
Layer 2 / Add a scooter movement
Hold lunge shape, add a scooter as you narrow row.
Continue here.
Layer 3 / Add a 90/90 lunge movement
Start with first part of the movement (lunge, scooter and row), and then hold lunge.
Transition into a 90/90 lunge. Hold and curl bicep and weight into an over head press. Reverse the movement to lower weight, and keep back straight as you rise tall.
Finisher / Taking out the rest
Combine movements...
Lunge + Scooter + Narrow Row + 90/90 transition + hammer curl.
Take out the rest here by staying low, hinge forward to find the lunge shape and repeat 2-3x
Hold on last rep in the 90/90 lunge and...
Just the hammer curl / 5 seconds.
Hinge forward find the lunge, just scooters / 5 sec
Hold lunge and just the narrow row / 5 secs
Stand to rest and finish.
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