Exercise to Notice for January 2019 – Video

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

Exercise to Notice for January 2019 – Video

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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