Week 5 - Day 2

Drill 2: Lateral Lunges with Breath Control

Setup

  • Stand with feet hip-width apart, hands on hips or extended forward.
  • Shift weight to one side, bending the knee.

Instructions

  • Inhale to prepare.
  • Exhale and shift weight laterally, lowering into a lunge.
  • Inhale and return to center.
  • Switch sides and repeat.
Sets: 2 – 3
Reps: 8 – 10 per side
Breath: Exhale to lower, inhale to return
Rest: 30 – 45 seconds between sets

What to Feel

  • Glute and adductor engagement
  • Control and balance while shifting

What to Avoid

  • Collapsing knees or leaning forward

Red Flags

  • Pain in knees or hips

Regression

  • Perform smaller side shifts.