Strength Program Level 1 Part 5

Key Points

• Setup:
  Fix a band securely, hold with the outside hand, link the inside hand over it, and step the leg furthest from the anchor point forward into a lunge position.
• Lunge Position:
  Back knee just off the ground (no higher than a pickleball's height), front knee aligned with the middle of the foot and firmly grounded, back straight, torso braced, and hips neutral.
• Band Hold:
  Push the band straight out in line with the center of the chest and nose, maintain straight arms, resist the band's pull to the side, and keep hands locked in the center of the body without rotating.
• Execution:
  Hold the lunge and band position for as long as possible, maintaining proper form, focus on even ground pressure, straight back, and strong arm alignment, repeat on both sides, switching legs and turning to face the opposite direction.
• Tips:
  Time your holds to track progress and set improvement goals, increase resistance or step further from the anchor if holding longer than 40 seconds, and engage mental resilience by pushing through discomfort while maintaining control.