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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.

Inhale: Prepare. 

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.

Unilateral Punch