Mad Dogg Athletics crosscore Owner's Manual - page 48

RBT™ Exercises

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 39

© 2016 Mad Dogg Athletics, Inc. All rights reserved. 

CrossCore® User Guide & Manual

REVERSE LUNGE

Muscles Targeted: 

Quadriceps, Gluteals, Core, Hamstrings, Calves 

PREPARATION 

•   Begin in Locked-N-Loaded™ mode. 

•   Position pulley in the neutral position so that handles meet the upper calf or knee. 

•   Grasp both handles and stand at an 80-degree angle from the ground (standing straight up will put you 

at a 90-degree angle. 

•   Keep body aligned and core tightened to ensure proper posture. 

•   Place feet shoulder width apart and keep your knees slightly bent (A). 

PROGRESSION 1 

Reverse Lunge – Pin In 

Locked Handle Mode – Optional

BEGINNER

•   Facing the unit, grasp the 

handles as though performing 

a stationary lunge – one foot 

forward and the other to the 

rear. Back and spine should 

remain neutral (B).

•   Bending at the knees, lower 

the back knee towards the 

ground as the knees and hips 

flex. Ensure the back knee 

does not touch the ground on 

the downward movement (C).

•   Extend at the knees and hips, 

drive the body upwards to the 

starting position and repeat 

(B). 

PROGRESSION 2

Reverse Lunge – Pin Out

BEGINNER TO INTERMEDIATE

•   PULL THE PIN™!

•   Perform the same steps as 

Progression 1 (C).

•   Return to the staring position 

and repeat.

•   For additional training 

benefits, add slight rotational 

pull to each upward movement 

(D).

A

B

C

C

D