Name: Playbook - Tyler Aanonson - Lvl 3: 3D Lunges
Uploaded: 2024-04-25T00:06:13.789Z
Duration: 10 min
Description: Lvl 3: 3D Lunges

These exercises are designed to help you "create your own adventure" with exercise. You can start by choosing one type of lunge from each group and creating a circuit. Work through ONE type of lunge on BOTH sides before beginning the next. You can add more moves once you are confident in those three exercises. These are the same lunges as levels one and two but incorporate plyometrics for power generation. Start with no weight, use your hands for tweaks, then slowly add weights.

Begin in Bulgarian Form. Lunge down and propel yourself off the ground. This can be only a few inches or a full jump — complete reps on both sides.

Front Bulgarian Plyo

Begin in Bulgarian Form. Lunge down, reaching both hands in front of your forward foot. Propel yourself off the ground. This can be only a few inches or a full jump — complete reps on both sides.

Front Bulgarian Plyo w/ Anterior Tweak

Begin in Bulgarian Form. Lunge down and reach the opposite arm as your forward foot to the ground. Propel yourself up and off the ground. This can be only a few inches or a full jump — complete reps on both sides.

Front Bulgarian Plyo w/ Frontal Tweak

Begin in Bulgarian Form. Lunge down and twist your torso towards your back foot. Propel yourself up and off the ground. This can be only a few inches or a full jump — complete reps on both sides.

Front Bulgarian Plyo w/ Transverse Tweak

Begin in Lateral Bulgarian Form. Lunge down and propel yourself up and off the ground. This can be only a few inches or a full jump — complete reps on both sides.

Lateral Bulgarian Plyo

Begin in Lateral Bulgarian Form. Lunge down and reach both arms forward. Propel yourself up and off the ground. This can be only a few inches or a full jump — complete reps on both sides.

Lateral Bulgarian Plyo w/ Anterior Tweak

Begin in Lateral Bulgarian Form. Lunge down and reach the same arm as your lunging leg out to the side. Propel yourself up and off the ground. This can be only a few inches or a full jump — complete reps on both sides.

Lateral Bulgarian Plyo w/ Frontal Tweak

Begin in Lateral Bulgarian Form. Lunge down and twist your torso towards your trailing leg. Propel yourself up and off the ground. This can be only a few inches or a full jump — complete reps on both sides.

Lateral Bulgarian Plyo w/ Transverse Tweak

Begin in Transverse Bulgarian Form. Lunge down and propel yourself up and off the ground. This can be only a few inches or a full jump — complete reps on both sides.

Transverse Bulgarian Plyo

Begin in Transverse Bulgarian Form. Lunge down and reach both arms forward. Propel yourself up and off the ground. This can be only a few inches or a full jump — complete reps on both sides.

Transverse Bulgarian Plyo w/ Anterior Tweak

Begin in Transverse Bulgarian Form. Lunge down and reach in front of your lunging leg with the same arm. Propel yourself back to upright. This can be only a few inches or a full jump — complete reps on both sides.

Transverse Bulgarian Plyo w/ Frontal Tweak

Begin in Transverse Bulgarian Form. Lunge down and twist your torso towards your trailing leg. Propel yourself back to upright. This can be only a few inches or a full jump — complete reps on both sides.

Lvl 3: 3D Lunges

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