Dumbbell Reverse Lunge With Knee Drive on Airex

  • Assume athletic stance with both feet on Airex pad and hold dumbbells at sides
  • Step back and lower into lunge until back knee is just above ground
  • Push through front heel to drive up and forward into start position
  • Drive opposite knee up at end of movement
  • Repeat for specified reps and perform set on opposite leg

Advanced: Add band resistance from behind and hold med ball in front; press med ball out during knee drive
Sets/Reps/Recovery: 3-5x5 each leg with 30 seconds rest
Gaines: This works overall balance, core strength and knee drive, which is an important component of sprint work.