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7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – Shoulders, Upper Back Preparation:The Marine will execute a proper squat, grip the sandbag by the outside end handles, and stand tall with feet, hips and shoulders positioned in a straight line. The feet will be hip width apart and the Marine will press the sandbag over head.Execution:The Marine will try to pull the handles apart to create tension in the sandbag in order to limit the amount of sag. They 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 starting position. Common Mistakes: - Letting the sandbag sag in the middle - Not keeping both feet flat - Dropping the chest
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ffdhamstringsUSMCTCOM#USMCTECOMFFIFORCEFITNESSGLUTESQUADRICEPSLUNGEMARINECORPSFITNESSMARINECORPSPT
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