Walking Lunge with Rotation

By Charles Dao

Charles Dao of Evolution Fitness Elite Sports Science is a part of one of the most progressive training centers in the country. He partnered with John Louch and Matt Neel to create a training facility that could cater specifically to athletes (more specifically, action-sports athletes). With riders such as Josh Hill, Jay Marmont, Josh Hansen, Jeremy “Twitch” Stenberg, and Ronnie Faisst already on the list of professional motorcycle riders who train there, Evolution Fitness in Murietta, California, is quickly becoming the premier facility to train in Southern California’s motocross hotbed.

In a regular addition to Racer X’s Virtual Trainer, Charles will break down exercises in sequence to show some of the things he is doing with the stars of the sport. These are all things that can be done in most gyms and will improve your fitness dramatically. So far we have covered the Jab-and-Pull , the Squated Row on Bosu Ball , the Single Leg Cross-Over Reach , and the Medicine Ball Hip Toss on Stationary Bike .  This month's featured exercise is the Walking Lunge with Rotation.

"The exercise we are demonstrating here is called the walking lunge with rotation. It is best to use a medicine ball with this exercise. This is a fantastic warm-up exercise to use before you start your training or as a part of your training program.

Evolution fitness's, Charles Dao

Start with your arms straight out in front of you, shoulder height, and tighten your pecs, biceps and your core.  Make sure your feet are about shoulder width apart and take a big step forward [1].  As you come down, make sure your shoulders are retracted so you are nice and tall. Come down so that your knees are at a 90 degree angle [2].  All your weight should be on the heel of your front foot and you want to contract your quad with that leg. Your back leg should be at a 90 as well and you want to tighten that glute. Through that transverse plane, which is basically dividing your north and your south or upper and lower body, make sure that whatever leg is in front you rotate that direction fully [3].  If your left leg is forward then rotate to the left as much as possible, keeping your hands straight out in front of you at all times.  Keep your eyes forward as you rotate.  Next, bring your upper body back to the center [4] and then stand back up [5].  Follow the same steps with the other leg.

As far as the science behind this exercise, it is a great addition to your warm-up program for a few reasons. It wakes up your nervous system and your balance as well as a large number of muscle groups in your body. By bearing weight on one leg at a time, you are forced to balance yourself. The twist fires all of your core muscles and the smaller muscles around the spine. The medicine ball forces you to work your arms, shoulders and chest as you keep it at shoulder level. I suggest starting with six lunges on each leg and then increasing as you become familiar with the exercise."


That's it for now. Until next time, good luck with your training and, as always, VT can be reached anytime at crytset@comcast.net .  In addition, be sure and check out the Racer X Virtual Trainer archive section , your complete one-stop information zone for motocross fitness.

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