Lunges Progression Workouts

REPS ON TIRED LEGS
Long run
Directly into…
100 walking lunges

*this lunge workout is designed to be a finisher to your ‘long run’ each week to enable you to push through a big set of lunges on tired legs. The progression each week will look like this… week 2: 150 reps, week 3: 200 reps, week 4-6: repeat 100/150/200 but wearing a weight vest.

STRENGTH AND POWER
4 sets:
12 step back deficit lunge (back racked barbell)
24 jumping lunges
2mins rest

*working on our strength and power. The goal with this is to increase our barbell weight each session for 3-4 sessions of this progression. Really challenge yourself with the weight and complete the jumping lunges explosively and unbroken

STRENGTH ENDURANCE
3 rounds:
12 double dumbell walking lunges
30 sandbag walking lunges
2mins easy bike

*hold the dumbells in a farmers carry position and go as heavy as possible with step through reps, go immediately into the sandbag reps and try to continue with step through reps until complete. Add 2 reps to the dumbell reps each session for 3-4 times