LUNGE ROW PULSE
Muscle Focus: Forward Glute, Back Hip Flexor
Position: From a parallel standing position, step the leg back straight until the heel is high and the weight is on the toe ball of the foot. Press back with the back heel to stretch the hip. Modify the knee bending as needed.
Spring Attachment: Waist to Chest High
Direction:
• Row both arms back until elbows pass your back
• Shoulder blades anchor down and together
• While rowing, pull core in, breathe out, bend front knee over the ankle towards 90 degrees. Bend and pulse below 90 degrees, holding tension in the glute
• Repeat the pulse 8-10 times and return to straight leg
• Complete both sides
Repeat as desired
