TIME TO GO DAMBO MODE
Attention all Lungers!!!!
Lunging is hard.... really hard. It is very important for you to properly prime the machine that you are before you lunge!
I know that between the workouts and the lunges, it can sometimes take a while but below is the QUICK warm up that I do to establish blood flow and get my mind right. It does not matter if I am doing 400m, 800m or 1600m, my warm up is the same.
If I am doing Get Stacked and hit my squat, then do arm pump work. then lunge, I need to get my legs back and primed before starting those lunges. The good part about the below options is that it can change depending what you have access to. If you are at the gym, you are at a field or even at home..... you should be able to do most of this.
1. Quad dominant movement. You can do one of them or all of them depending how I am feeling:
- Wall Sit: (single leg if you can, double leg if not) 3 sets of 20-30 seconds.... I do more sets of these if I do not do the below.
- Reverse Treadmill Pushes: 2-3 minutes with treadmill off OR backward walking for 100 yards
- Lateral Step-downs: 10-15 reps per leg (can be your stairs at home, a curb, bench at the field etc)
2. Banded Side Stepping: 15-20 yards down, then 15-20 yards back for 1-2 total sets
- If you do not have a band, then just side step for a longer distance i.e. 50-100 yards
3. Enter Dambo mode if I am lunging outside and weather permits
