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Legs: "Reebok Core Board Rotational Lunge"
Directions: Perform my
Dynamic Warm-Up
exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
body!
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Set Core Board resistance and challenge level by adjusting handle under platform.
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Step squarely onto center of Core Board label with a long and open stride.
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Drop into a deep lunge while keeping front knee DIRECTLY over the ankle of foot placed on Core Board.
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After obtaining the deep lunge position, rotate core/trunk to "outside" of lead leg that is on top of Core Board.
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As you stand, "push off" the Core Board as you step back and bring your feet together.
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Repeat with opposite leg for desired amount of reps.
Tips: As with all of the rotational lunges, perform
lunges in two phases: lunge first then rotate. The Reebok Core Board
has three different adjustment levels from very stiff to fairly loose.
Pick a level you can control. I prefer the lightest setting that has
the most challenge but this might be too hard for beginners. On the
stiff setting, the Core Board is very rigid when stepping onto center label.
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You don't need a BOSU or Reebok Core Board to do Rotational Lunges. For a simple version, just use the ground with alternating steps or traveling lunge steps.
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Core Boards are cool and fun. They have a lot of varied uses. The Reebok Core Videos are very nice--I would suggest getting them if you really get into the Core Board.
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For an easier version, you can also do a regular lunge on and off the Core Board without any rotation. For more challenge, try the BOSU Lunge or BOSU Rotational Lunge.
*Note:
These exercises are intended for "normal healthy"
individuals and many are only intended for competitive athletes.
If you have an injury, or abnormal pain is present, see your physician or a certified physical
therapist before continuing your exercises.
RonJones.Org | Back to BodyXercise Library | Site Map
(Updated 11.18.06)
Be Strong.