RD 1: Start standing with a weight vest on. Lunge with alternating feet forwards, same side lateral, same side rotation, backwards, opposite side lateral, opposite side rotations for 3 reps each plane.
RD 2: Perform above lunges with a 3 step lunge technique. Lunge foot to initial range of motion, middle range of motion, and end range of motion as fast as you can. Once you perform one 3 step lunge switch foot and perform same angles lunge, and then proceed to 3 step lunge at all 6 angles.
RD 3: Perform a lunge pivot sequence for 6 reps each plane: forward and backwards - same side to opposite side, same side rotational to opposite side.
RD 4: Perform a lunge jump in each plane of motion for 6 reps each.
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