#side lunge

4/20/2017 3.11 miles I gotta stop with these late runs YTD: 397.67 miles 475 days in a row

I guess I’ve been really busy this week? Another late run.

3/2/17 2.09 miles It’s Thursday so that means intervals! YTD: 205.52 miles 426 days in a row

I did:

.30 at 6.4mph

.20 at 7.6mph

.28 at 6.4mph

.22 at 7.8mph

.26 at 6.4mph

.24 at 7.9mph

.25 at 6.4mph

.25 at 8.0mph

Quick stretch in the hot tub after.

As I mentioned before it’s already squat day again.

Decided to record my bodyweight squat warmups that I usually do as part of loosening up my legs for squatting. My first “official” warmup set is supposed* to be at 40% of my target weight - at 125lbs, that works out to 50lbs. But I figured an EXTRA warmup set of just the bar wouldn’t hurt, so I did that too. The more reps I get into my legs, the better.

I changed the way I record my lunges. It’s really more of a superset, so I just recorded it that way. Left leg, right leg, left side, right side, breathe. Previously I did 2x9=18 reps. Because I decided some days (or weeks? It’s so hard to remember because all my days run together (ha!)) ago that I’d work towards 5x10 for all my “accessory” lifts. Lunge superset included. So as a step (ha!) toward that I did 3x7=21 reps.

Threw in a 1x10 of push, pull roll. This is going to end up being the new normal. Not just the 1x10, but I’m going to build toward 5x10. Every. Day. (but slowly). Since I was only doing the one set, I went DEEP on the ab wheel roll outs, and I went SLOW on the pushups. Maybe a little slower than normal on the bodyweight rows, but I made sure my form was impeccable.

And then to really work my legs, I decided I was going to throw in some weighted leg chambers. If you don’t know what I mean by a leg chamber, the front chamber is kind of like what’s labeled below as yop chagi 2, and the side chamber is kind of like what’s labeled yop chagi 4:

... but my knee’s higher in ‘2′, more tucked in ‘4′, and it’s not one movement. Just... knee straight up, knee straight down. Knee up to the side with a pivot, knee back down. So I started light with a single pound, and a single set of ten, and a single 10 second hold at the end.

How to Perform a Side Lunge

Learn How to Perform a Side Lunge with proper form and try side lunge variations for beginners to advanced. Follow our step-by-step instructions and tips.

How to Do Side Lunges

If you are familiar with lunges, learning side lunges is a natural progression. You will need plenty of space on either side of you. For beginners, no special equipment is required. As you build your strength, you may choose to add weight to this exercise.

·         Begin in a standing position with your feet hip-width apart. Position your hands in front of your chest.

·         Take a wide step with your left leg to the side of you. Both your toes should be pointed in the same direction and your feet should be flat on the floor.

·         Bend your left knee as you step outward and keep your hips back. It should feel like you are trying to sit just one side of your lower body in a chair.

·         Release the position by pushing off your left foot to return to the starting position.

·         Perform one set of side lunges on your left leg, then switch to your right leg.