The Dumbbells need to come out and play. This will be a team Workout which places the tallest class athlete with shortest and so forth. We all love these team WODs because it keeps the intensity and effort at peak levels. Remember only one team member will be working out at anytime. Trade-off as needed. "Dirty Dozen" 12 rounds - 12 Dumbell Thrusters (ladies 20lbs, men 30lbs) - 6 L-Pull-ups - 24 Overhead Hammer Lunge (12 each arm) (ladies 15lbs, men 25lbs) If we run out of dumbbells, those that have made the board this week may choose the next heavier weight and drop the reps to 11 & 22 accordingly. Those without L-pullups will substitute the knees to elbow/pull-up combo. If a class has an odd number - spin the pen and the odd person out completes 6 full rounds on his or her own. Singles will be noted on the board. Michael Rutherford on Lunge Technique
"While squats are a heavily practiced movement for my clients, we also incorporate unilateral and contralateral single-leg support movements in the form of variation on the weighted lunge. This set of exercises serves a couple purposes. First, it is rare that an athlete comes to me with a perfect balance of bilateral strength. Lunges address that difference with a functional, gait-oriented movement. Second, the lunge involves the kind of single-leg support, bilateral transfer of force, and trunk stabilization that are required for most sport, so it has broad carryover. In coaching a naked lunge I ask the athlete to step as far forward as possible while maintaining an erect torso. The knees, toes, and eyes track forward at all times. Next I ask them to sink the hips. Many will have tight hips and the trailing leg will be perpendicular to the deck. I now start to work the hips lower and move the trailing leg back farther. It is okay to have them touch the trailing knee on the deck. This assists in getting the hips down but making them work that leg back. I coach to have the leading leg with the knee above the ankle and the weight distributed primarily in the heel. The Overhead Hammer movement in college training programs everywhere. I like the overhead carry position for the shoulder girdle loading and the core integration it requires, and for its training carryover to the overhead squat, the jerk, and other overhead movements. I coach the athlete to really lock out the arm, pressing up through the palm with an active shoulder. If you are looking for a complete, leg-focused movement to improve your strength, balance, and agility, incorporate these unilateral and contralateral movements into your program. You will no doubt find yourself with more balanced athletic power.