Trail Strong Move of the Week – Week Six

All of these moves are geared toward helping you build and strengthen your muscles, ligaments, and bones to become even stronger on the trail. That including walking, hiking, and running! So fun for everyone. ⛰

🦎 Reverse Lunge with Bicep Curl 🦎
How To:
– Stand with feet should-width apart, toes forward.
– Step one leg back while at the same bending the stable leg and lowering your hips.
– Keep lowering yourself until your back knee is inches of the floor.
– Remember front leg should be 90-degrees and the back leg should be parallel to the floor.
– Pause and squeeze.
– While I’m the bottom pause perform your bicep curl. Your arms and weights should be at your side. Once you’re stable at the bottom bend your elbows and lift the weights toward your shoulders. Elbows should stay tucked in. Limit all swinging motion. Then lower weight back down by your side.
– Press into your front door to drive yourself back up.
– Come back to standing position and reset.
– Repeat
Tips:
– Keep core engaged
– This can test your balance. Don’t do next rep until fully stable.
– Goal: keep knee in line with toe
– Level Up: increase weights
– PS: don’t step back too far
– Note: pick the weight you can do bicep curls with not the weight you would use just for lunges.
Reps:
– 8 to 12 with at least 2 sets (each side)
What’s Going to Burn:
– Quads
– Glutes
– Hamstrings
– Calves
– Core
– Biceps

📣 PSA: I film the moves after I do them during my morning workout. So yes, my hair is crazy, I’m sweaty, I have no makeup on, and I don’t give AF! You get me real and raw because that’s who I am. Embrace being you in your own skin! 💖

✏️ Drop me any questions or comments you have on these moves.

✌🏻 Until next week!

Checkout the reel I create on Instagram CLICK HERE

Be Trail Strong – Be Trail Fab

Coach RJ

PS: Make sure you are following me on Instagram @fabandfitwithrj