Standing Lunge with Unilateral Punch
Target Muscles: Quadriceps, gluteus maximus, gluteus medius/minimus, adductors, ankle stabilizers, obliques, multifidus, scapular stabilizers, triceps in one arm, and biceps in the other arm.
Begin: Stand facing away from the spring wall, with legs hip distance apart. Keep pelvis and spine neutral with arms slightly bent by hips, palms facing forward and elbows bent.
Exhale: Step the right foot forward into a lunge position, bending back knee and keeping torso vertical. Simultaneously punch the left arm forward rotating palm down, keeping the opposite arm in a bicep curl.
Inhale: Return to start position. Repeat on the opposite side.