• Set up six cones five to seven yards apart in zigzag pattern
• Step into lunge in direction of first cone
• Drop hips until back knee is one to two inches off ground
• Rotate upper body with arms at shoulder level to same side as forward leg
• Step forward with opposite leg; repeat
• Continue pattern moving from cone to cone
• Repeat zigzag pattern twice, using jog back to start as rest

Shiel: Make sure to hold for two seconds at the bottom of the lunge; keep your arms at shoulder height, cycle the leg out as far as possible with each step and really drop the hips into the lunge.

Kawahara: We employ the Walking Lunge with Rotation toward the end of the dynamic warm-up to put the muscles through the range of motion they’ll be experiencing during the workout. The lunge gets a nice, long stretch for the hip flexors and works the glutes and hamstrings. The rotation gets the lower back warmed up without too much force or weight.