"Power Step Up" Lunge

[Also Used as Leg Matrix #1: Exercise #3]

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!

1. Take a step lunge straight back while keeping feet pointed forward.

2. Sit back and down into lunge--pretend you're sliding your back "straight down a wall" as you drop.

3. Step up out of the lunge with a little "Power Step" which is like a low amplitude jump catching just a little bit of air before you land with both feet together.

4. Step back like above with other leg then repeat alternating quickly back and forth.

Tips: As with lunges in general, make sure you take a big enough step to leave enough space for your trunk to drop into the lunge position between feet.  It is harder to balance when stepping back so be ready for more lateral movement--keep the lateral sway stabilized with a strong core. Use your arms to help generate power off the ground position as you jump.  "Punch" the step a bit so you can accelerate up.

• All lunges are great functional exercises. The "mini-plyo" effect makes this one fun and fairly easy to perform.

*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 1-21-06)

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