Dynamic Effort: Reverse Lunges

Dynamic Effort Reverse Lunges offer a single leg option for Dynamic Effort from the traditional Box Squat utilizing lighter loads, in combination with various forms of accommodating resistance, moved at higher speeds. This specific type of training fills a gap (Strength/Speed) often present with most programs with reference to Velocity Based Training protocols.

Dynamic Effort: Reverse Lunge / Band Resistance

Lift parameters:

• Safety Squat Bar (SSB)
• Rack Handles or extra set of Band Pins
• VBT Monitor
• Micro/Mini/Monster/Light Resistance Bands
• Plate Load (45 – 60% 1RM Front Squat)
• Dynamic Load (25 – 30% 1RM Front Squat)
• 3 reps per leg / per set / 6-8 sets / EMOM

Setup:

• Review video prior to lift for proper load parameters, bar speed requirements and equipment set-up for accommodating resistance (chain and long resistance band)
• Resistance band selection will vary dependent upon your personal 1RM of the Front Squat
• Notice I use a 2 ½” section of 2” PVC pipe to allow the band to properly rotate without interference from the weight plate
• Take special notice to the band set-up specific for this lift. Both in the orientation of the band loop as well as band peg spacing. You may also use two very heavy dumbbells as a substitute for the band pegs. The band must also be positioned to be as vertical as possible during the execution of the lift. There must be tension on the band throughout the movement

Execution:

• Next grab the bar with the same bench grip, thumbs one finger width from smooth
• When stepping under the bar, pull your shoulders down and back, while placing the bar on your lower traps just above your shoulder blades. This placement should be tight and secure.
• The other option uses a Safety Squat Bar with rack handles. The set-up is more stable and a great option for beginners. Position the bar correctly before stepping into the yoke
• Lunge backward at a distance that produces 90° joint angles at the hip, knee and ankle when the back knee touches the floor.
• Do not allow the forward knee to lean in. Your thigh, knee, foot and ankle should all remain inline, pointing straight ahead.
• Maintain a spine neutral upright torso throughout the movement pattern.
• Your torso should lean slightly forward at the same angle with the rear thigh and front shin. I like the front knee slightly forward of the ankle, balancing through mid-foot, because it matches proper skating mechanics
• The position of the SSB on your shoulders will produce a more vertical forward shin angle with force applied through your heel as you stand up
• Each set is performed every minute on the minute, and should take 10 sec to complete both legs, followed by 50 sec rest between sets. Alternate legs for number of reps prescribed