Hi. I'm Pauline. I'm back with another great plyometric exercise. You heard of your walking lunges, but I'm going to add an element so it becomes a plyometric move. This is a great move, actually, for fencers and anybody else. Anyone can incorporate it into their workout at any point in time.
You lunge. What you want to make sure is when you actually do a lunge; your hips are facing forward. When you go down, you want to make sure that your knee is in line with your ankle and not over your toe; this is unsafe, and it hurts. Make sure you're, on the back, you're at your toes, and then heel-to-toe in the front. This is what your lunge looks like.
From here, I'm just going to take it front-and-back, on the same leg. Actually, I'll be honest with you, this is one that I always have in my arsenal when I'm doing a heavy leg day and I want to break things up. I'll do this forever.
Do about 10, front-to-back, and then go ahead and switch it up; keeping your abs tight, hips facing forward in the direction of your knee. Down, come up. When you move forward, land on your heel. [inaudible : 01:31] come up. Toes land on . . . your toe in the back, keeping a good posture; shoulders.
I'm going to add another element to make it plyometric move. I'm going to need some space for this. What you're going to do now is you're going to lunge and hop. That is when it becomes plyometric, and that's when the cardio comes in. From here, lunge, forward. You're going to go back, up, forward. I'd recommend 10 on each side. Take a breather. Stretch your quads out. Get your glutes, hamstrings stretched out and do it all over again.
That is how you do a plyometric walking lunge.