Lunges with Pole

Today you’ll learn 4 different lunge exercises. Try them all or pick the ones that work best for your body. Remember to switch sides so you target both legs equally.

Suggested sets and reps 8-15 Reps 2-4 Sets. 3 times per week.

T.M.G GLUTES / QUADRICEPS / HIP FLEXORS / HAMSTRINGS

NO POLE OPTIONS:

• Dumbbells – Reverse/backward step lunge

• Dumbbells – Forward step lunge

• Smith machine – This machine is great for those who are new to lunges or if you don’t want to focus on balancing the bar.

• Squat rack – A nice option for those who are not new to exercise. This will also challenge your core more!