Set-up:
Face the back of the room. Foot furthest from the machine steps onto the box; inside leg, closest to the machine, on the platform.
Hold the short loop with the inside hand.
Bend both legs to come into a low 90° lunge.
Keep the spine tall, pelvis and shoulders square.
Movement:
Exhale, row the arm in, bringing the carriage out.
Inhale, release with control.
Repeat, keeping the torso upright and the pelvis stable.
Hold and Pulse:
Hold the bottom range of the lunge and hold the row while pulsing the leg up and down in a small range, maintaining control.
1B or 1Y
3rd, 2nd
Floor box
Exhale to row arm, inhale release.
Muscles Worked:
Latissimus dorsi – pulls the arm back during the row
Rhomboids & middle trapezius – scapular retraction (shoulder blade movement).
Posterior deltoid – back of the shoulder.
Biceps – elbow flexion during the pull.
Obliques – resist torso rotation.
Transverse abdominis – deep core stability.
Multifidus & erector spinae – spinal stabilizers.
Gluteus maximus, Medius & minimus – isometric hold in lunge.
Quadriceps – isometric hold through the front thigh.
Regression:
Reduce the depth of the movement.
Springs: Use lighter spring tension (1B).
Progression:
Increase the depth of the row or lunge.
Springs: Add more spring tension for increased resistance.
Modification:
Box Lunge without the row, facing the front. Option for leg 90 degrees or Power lunge.
Rows:
Add 2 rows at the bottom of the lunge.
Pulses:
Add 2 pulses with the legs at the bottom, keeping the arm close to the torso.