Week 5 - Day 3

Drill 2: Forward Lunges with Rib Control

Setup

  • Stand with feet shoulder-width apart.
  • Hands on hips or extended forward for balance.

Instructions

  • Inhale to prepare.
  • Exhale and step forward into a lunge, lowering back knee toward the floor.
  • Inhale and push back to starting position.
  • Switch sides and repeat.
Sets: 2 – 3
Reps: 8 – 10 per side
Breath: Exhale to lunge, inhale to return
Rest: 30 – 45 seconds between sets

What to Feel

  • Glute, quad, and core engagement
  • Rib and pelvis stability

What to Avoid

  • Knees collapsing inward or arching the back

Red Flags

  • Pain in knees or hips

Regression

  • Perform smaller lunges to reduce intensity.