Mad Dogg Athletics crosscore Owner's Manual - page 50

RBT™ Exercises

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 41

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

CrossCore® User Guide & Manual

SINGLE LEG SUSPENDED 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. 

•   Put your unit in locked handle mode by clipping them together. 

•   Open one handle and place one foot inside one or both foot cradles. 

•   Hop forward until your suspended foot is resting in the cradles approximately 6–12 inches (15–30 cm) in 

front of the pulley. 

PROGRESSION 1 

Single Leg Suspended Lunge – 

Pin In 

BEGINNER 

•   From the starting position (A), 

slowly bend front leg down 

into a lunge while driving the 

suspended leg straight back 

or with a slight bend as shown 

making sure not to allow your 

knee to surpass the position of 

your toes. 

•   As you are lowering yourself, 

reach down with one or both 

hands to maintain or feel your 

balance (B). 

PROGRESSION 2 

Single Leg Suspended Lunge –

Pin In 

INTERMEDIATE 

•   From the starting position (A), 

slowly bend the front knee and 

hip, ensuring the forward knee 

does not surpass the toes. 

•   As you are lowering yourself, 

the arm opposite of the 

suspended leg traverses to 

the rear and the opposite arm 

comes forward as though 

imitating a running stride (C). 

A

B

A

C