Lunge L/Lateral Raise/Lunge R/Rear Raise

Set Up:

  1. Stand with your feet about hip width apart. Feet should be parallel or toes just slightly pointed out.
  2. Either hold the ends of one dumbell in each hand, or hold one dumbell in each hand.
  3. Chest is up, shoulders are back.

The Movement:

  1. Lunge one foot back, and return to standing.
    Review the Lunge for demonstration on the lunge movement.
  2. As you rise from the Lunge position, perform a Lateral Raise.
    Review the Lateral Raise  for demonstration on the movement.
  3. Lunge the other foot back, and return to standing.
  4. After you rise from the Lunge position, bend over and perform a Rear Raise.
    Review the Rear Raise  for demonstration on the movement.

Specific Cues:

  • Do not look at the ground.
  • Use weight appropriate for the Lateral Raise or the Rear Raise.

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