Video

DVIDSVideoPlayer

Video by Capt. Matthew Holfinger

Rope Alternating Wave with Lateral Lunge

U.S. Marine Corps Training and Education Command

June 7, 2017 | 1:01

7 Foundational Movement – Lunge
Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes
Secondary Muscle Groups – Shoulders
Preparation:
The Marine will start in the standing position facing the anchor point of the rope. They will take a step forward with their hands by their sides so the rope runs down the outside of their legs.
Execution:
The Marine will create small alternating waves in the rope that travel all the way to the rope’s anchor point. They will do this by bringing one arm up to shoulder height and snapping it down toward the deck as the opposite arm comes to shoulder height. 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 Mistake: - Not keeping the waves going when performing the lunge
- Dropping the chest during the lunge