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 / Chain Resistance

Lift parameters:

• Safety Squat Bar (SSB)
• Rack Handles or extra set of Band Pins
• VBT Monitor
• 1-2 pair 5/8” Chain w/ load chain or EZ-Load strap
• 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)
• Adjust the length of the load chain so that only 1-2 links rest on the floor at bar rest
• Notice that at the bottom of the movement ALMOST all the chain is unloaded on the floor, but there is still chain tension to the bar
• The chain must stay in contact with the floor throughout the lift, yet unload as much as possible at the bottom

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