Exercise of the Week: Backwards Lunge with a 2 Arm Raise

This week's exercise is actually used more as a dynamic warm-up movement that it is as part of a workout routine.

All that means is that before you lift weights you always want to make sure that your body is properly warmed up by moving into multiple planes and ranges of motion.

The reason the backwards lunge with a 2 arm raise is great is because it opens up many of the muscle groups that get tight from sitting down all day. It's one of my favorite ways to open up the whole front of the body (since you probably hunch over a computer most of the day…) while working on balance.

Here's how to complete the backwards lunge with a 2 arm raise:

1. Stand up tall with your arms by your side
2. Step backwards
3. Allow the knee of the back leg to move towards the floor but not touch
4. Raise your arms as the knee is slowly lowering
5. Hold the stretch for 1 second
6. Push back to the top standing up straight
7. Repeat 12x on each leg

Tips to remember:

1. Breathe in at the top and out as you lower your back knee down
2. Keep your core and glutes engaged to maintain balance
3. Don't try to stretch too deep on your first few reps
4. Always stop if you feel any pain

Enjoy the exercise and be sure to include it occasionally before some of your resistance workouts!