Exercise to Notice for January 2019

Posted on Dec 27, 2018 in Exercise of the month, Instructional How To Videos, Workouts

Exercise to Notice for January 2019

Reverse Lunge with Cable External Shoulder Rotation

Performed by Personal Trainer and Group Fitness Instructor Pamela Funk

This multi-functional movement is great to activate the quadriceps, hamstring, gluteal and to also work the shoulder.

To perform a reverse lunge with cable external shoulder rotation:

  • Adjust cable pulley height to the floor
  • Adjust the weight, using caution to not overload
  • Stand with one side facing the pulley
  • Feet are hip width apart, with hips and shoulders squared
  • Place the handle of the pulley into the arm furthest from the cable
  • Engage the core (pulling belly button toward the spine)
  • Inhale as you step back into a lunge with the leg closest to the pulley
  • Caution; do not allow excessive curvature of the lower back, which will put stress on the lumbar spine, instead perform a posterior tilt with the pelvis and engage the core
  • Exhale while simultaneously bending elbow and externally rotate shoulder to bring elbow and wrist in alignment
  • Return leg and arm simultaneously
  • Perform 10-15 repetitions and perform on the opposite side
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