Alternating Single-Arm Slam & Reverse Lunge

How to: Alternating Single-Arm Slam & Reverse Lunge

Primary Muscles Used:Upper Legs, Glutes, Quads, Hamstrings

Exercise Families:Lunge, High Intensity, Cardiovascular

Equipment:Battle Rope

Trainer:Chontel Duncan

1. Loop a battle rope around a secure structure and extend the rope, ensuring that the length of the rope is even on either side. Holding the ends of the rope in each hand, plant your feet in a split stance and lower your right knee towards the floor so that you are in a lunge position, ensuring that your knees and hips create two 90-degree angles. Extend and lower your arms to hold the rope directly in front of your body. This is your starting position.
2. Inhale. Exhale. Extend both knees and transfer your weight completely onto your left foot. Step your right foot forward into a squat position. At the same time, raise and lower each hand, one after the other, to slam the battle ropes into the floor, creating two continuous waves.
3. Inhale. While maintaining this rhythm with your arms, carefully take a step backwards with your left foot and lower your knee towards the floor. Once again, your knees and hips should create two 90-degree angles.
4. Exhale. While maintaining this rhythm with your arms, extend both knees and transfer your weight completely onto your right foot. Step your left foot forward to return to the squat position.
5. Inhale. While maintaining this rhythm with your arms, carefully take a step backwards with your right foot and lower your knee towards the floor to return to the starting position. Continue this sequence for the specified amount of time, increasing your speed as you become more confident.