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7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – N/A Preparation: The Marine will clean the sandbag to the front rack position so the sandbag is resting on the front of the shoulders. The upper arms are parallel to the deck. The Marine will stand tall with shoulders, hips, knees, and ankles in a straight line. Execution: The Marine will take a large step to one side. Once the foot makes contact with the deck the Marine will break at the hips, keeping the opposite leg straight. They will drop the hips down until the knee is at a 90 degree bend while maintaining an upright torso. The toes on both feet should point forward and both feet should be flat on the deck. From the bottom position the Marine will drive back up in one motion to the start position. Common Mistakes: - Pointing toes out - Not keeping both feet flat - Dropping chest
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