Box Lunge

Hands on hips, one foot on the box, the other against the shoulder rest for support. Make sure the front leg is at a 90-degree angle and the back leg is straight. Hinge from the hips with a straight spine to put pressure through the supporting leg.

1. Scoot the carriage.
2. Hold.
3. Rise onto toe.
4. Drop into the supporting leg.

1B.

Down or up.

Floor Box.

Inhale to lower, exhale to rise.

Develop muscular strength in the leg muscles, focusing on the gluteals, hamstrings, quadriceps, and calves.

1. Option to add dumbbells.
2. Option to add ball.
3. Option to add PILAT3S ring.

Regression: 1R – keep hands on the footbar. Remove box – ground lunge instead.

1. Option to add bicep curls, rows, and knee to overhead.
2. Option to add arm combinations.
3. Option to add ball combinations.
4. Option to add PILAT3S ring combinations.