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7 Foundational Movement – Lunge Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/APreparation: The Marine will grasp the sandbag with one hand in an overhand grip. Depending on which brand of sandbag is being used the Marine may need to pull both handles towards the center, bending the sandbag in half. 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. 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 shoulders square - Not getting front foot flat - Letting the rear knee touch the deck
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ffdhamstringsUSMCTCOM#USMCTECOMFFIFORCEFITNESSGLUTESQUADRICEPSLUNGEMARINECORPSFITNESSMARINECORPSPT
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