weighted lunge with swing

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Oberschenkel glutes weighted quadriceps hamstrings calves

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Stand with your feet shoulder-width apart, holding a weight in each hand.
  2. Take a step forward with your right foot, lowering your body into a lunge position.
  3. As you lunge forward, swing the weights forward and upward, keeping your arms straight.
  4. Push off with your right foot and return to the starting position, swinging the weights back down.
  5. Repeat with your left foot and continue alternating legs for the desired number of repetitions.