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Hi, this Chris Knight from www.SevenWellness.com I wanted to take a moment today
just to show you a few exercises that you can do you
for your legs with the
medicine ball.
Now today I'm just going to use a 4 pound medicine ball. But, you can obviously use
much heavier ones for these exercises depending on what your abilities are.
The first one we're going to do is just a stationary lunge and then we're gonig to do a
dynamic lunge. So stationary...
I'll turn diagonally so you can see where my foot placement is.
On this one
you want your knee to stay directly over your ankle on the front leg.
The back heel can come up to allow your knee to bend
down towards the ground.
You'll want to stop about two inches from the ground (with your knee.)
You can hold the ball out front or you can hold it overhead.
Whichever
seems more comfortable for you.
Now I've seen medicine balls weight
uh... up to about 18-20 pounds.
Now of course you can obviously use
a dumbbell or kettlebell.
Anything that
is weighted heavy enough
for you to do this exercise.
You can even
add-in
throwing the ball....
to add a little bit more instability to the exercise.
Now for dynamic - we're going to do
a few different ones for dynamic. The first one is going to be
out to the side.
So that's it!
Do one side for twelve repetitions. Then, the other side
for 12 repetitions... (for 2-3 sets each leg.)
Other versions for that are forward,..
and then backward,...
now this one is a pendulum lunge.
So a side view of that one.
It's just like that. We can break that up and do front only or back only...
or combine them for a full pendulum lunge.
Another one is called lunge matrix where you go forward,..
to the side,..
and then
towards the back. Not completely behind you but
rather you open your hips up and step back.
So you're gonig to lunge forward,..
back to 'center'...
out to the side,...
then this one you open your hip up
and then come back to 'center.' Now, switch legs.
Now we're going forward,...
to the side, and to the back.
It's pretty simple
and straightforward. If you have knee concerns, I recommend you maybe wear a
knee compression brace, neoprene brace,..
or
the elastic type brace will work fine too. It will help a little bit.
Unless you have more severe issues with your knee joints.
Let me to show you
from the side view
that back movement where you're opening your hip up.
So
those are
the lunges that
I give you for today.
If you'd like to check out my website it's www.SevenWellness.com
You'll be able to find some additional FREE resources
for fitness and nutrition tips. Even full exercise programs to help
you through ski conditioning, hiking, golfing, stretching,...
Just about anything you can think of.
I create it and put it on my site
free for your usage and benefit.
If there's ever anything I can do to further serve you or your
family
please never hesitate to email or give me a call!
You can get in touch via my website. I'd love to hear from you. In any time, take care!