The advance lunge blends rhythmic stepping with a short, explosive lunge action. The quadriceps and calves shift from repeated footwork bursts into higher-intensity propulsion and landing control, emphasizing both speed and braking ability. Both hamstrings show a higher demand with more background activity from the back leg.

These demands are addressed by a multitude of high power, high demand lower extremity compound exercises. The ability to coordinate power from multiple groups of musculature is crucial and addressed throughout our programs, especially in the weeks approaching competition.