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7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – N/A Preparation: The Marine will be in a standing position with their feet together. The Marine will either have an ammo can in each hand, or one ammo can held under the chin with handle facing out. Execution: The Marine will take a large step forward, placing the front foot flat on the deck with toes facing forward. Once the foot is flat on the deck the Marine will lower the hips toward the deck, keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees stopping short of touching the deck, and the heel on the back foot will come up. In one motion from the bottom position the Marine will drive their weight back up to the standing position with feet together.Common Mistakes: - Not keeping the front foot flat on the deck - Not keeping knee over toe - Letting knee of back leg touch the deck - Not keeping the chest up with shoulders over hips
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USMCMarine Corps PTTECOMffdhamstringsMarine Corps fitnessUSMC TCOMFFIForce FitnessGLUTESQUADRICEPSLUNGE
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