Begin with five reps. Gradually work up to performing 10 reps each as you build strength and improve body awareness. Perform up to three times per week on nonconsecutive days.
Directions
Part 1:
- Stand with your feet about hip width apart.
- Step your right foot forward and lower into a forward lunge.
- Reverse the movement by pressing through your heel and stepping your right foot back to the starting position.
- Repeat with the left foot.
- Then step your right foot backward and lower into a reverse lunge.
- Reverse the movement by stepping your right foot back to the starting position.
- Repeat with the left foot.
Part 2:
- Next, step out to the right and lower into a side lunge.
- Reverse the movement by stepping your right foot back to the starting position.
- Repeat with the left foot.
- Then step your right foot behind the left into a curtsy lunge.
- Reverse the movement by stepping your right foot back to the starting position.
- Repeat with the left foot.
Part 3:
- Next, open your hips and rotate your body to the right as you take a large step back with your right foot. Allow the right knee to bend.
- Reverse the movement by stepping your right foot back to the starting position.
- Repeat with the left foot.
- Then step your right foot forward and diagonally across the front of your torso; allow both knees to bend.
- Reverse the movement by stepping your right foot back to the starting position.
- Repeat with the left foot.
More 3-D Training
Complete your 3-D training by performing the squat and upper body martix at “3 Multiplanar Moves to Build Full-Body Strength,” from which this article was excerpted.
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