Movement Prep #7:
"Backward Lunge with Twist"

1.(Upright) 2.(Lunge Back) 3.(Twist & Look Back) 4.(Lunge Back; Start Twist) 5.(Twist & Look Back)

1. From upright position, lunge backward as you begin to twist towards the "inside of front leg."

2. As you drop into the deep lunge twist all the way around and "look behind you."

3. "Punch" the front leg a bit as you lean back so you can jump back into the next lunge.

4. Repeat with consecutive backward lunges without stopping.

5. Perform 6-10 alternating lunge reps on each side.

6. Repeat reps then go to #8 Drop Lunge warm-up exercise.

7. NOTE! This is #7 in a sequential series of 10 exercises. Perform as directed in exact order.

Tips: Backward lunging is very balance challenging even without a twist. As you twist and extend arms it adds even more challenge. Take smaller lunge steps at first until you improve then take longer and deeper lunge steps while adding some speed.

• This was one of those weird exercises at first but now is one of my favorites. Working the "X Pattern" across your back feels really great.

View List of All Movement Prep Exercises

Movement Prep Exercise Handout

Learn More About Mark Verstegen's Movement Prep Exercises

• Book and DVD are highly recommended!  See great photos, justifications, and video clips or exercise actions.

Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 1-25-06)

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