Gym Rats Fit

Walking Lunges w/ Safety Bar
Not all lunges are the same, some variations are harder then others. By switching implements, adjusting your stride or increasing range of motion you can keep things spicy in your training and also improve your strength and flexibility.
Lunges performed with a shorter stride will put greater emphasis on the upper quads. Whereas lunges with a longer stride will have greater emphasis on the hamstrings, glutes, adductors and lower quad. Either variation is great and should be used to help improve your overall leg strength.
What’s your favorite lunge?
Here’s my Lower Body 1 day:
A: Squat 6x4
(4-0-x-0) 240 sec rest
B1: SB Walking Lunges 3x6
(2-0-1-0) 60 sec rest
B2: Lying Leg Curl 3x6
(4-0-1-0) 60 sec rest
C1: Front Step-Up Alt. 3x8
(1-0-1-0) 45 sec rest
C2: Safety Bar Goodmorning 3x8
(3-0-1-0) 45 sec rest
C3: Hanging Leg Raise 3xMAX
(3-0-1-0) 45 sec rest
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Why the Pause?
So we’ve just started our new training block and we’ve added a few new methods. Today I’ll go over the Floor Press with a 3sec. pause in the bottom position (the weakest portion of the lift, for many). As you know the goal for our macrocycle is to improve our Bench Press for upper body.
By adding this pause in the bottom position you’ll still need to maintain constant tension or else the dumbbells would fall and hit you in the face😵(note to self, stay tight)

As you maintain tension, you slowly decrease the stretch reflex of the movement which will help you gain strength in that position. You may notice that each set becomes progressively harder, and that’s perfectly fine your muscles are starting to fatigue due to exerting force from the stop position. But, this doesn’t give you the opportunity to bend your legs and help assist the movement. The reason your legs are straight is to eliminate movement of the lower extremities which would aid in pushing the weight up similar to bench press.
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