Let’s continue utilising a key feature of Kinetic Link Training – that is, combining an upper body movement pattern with a lower body action.

In this full body exercise we integrate the anterior push with the anterior lunge.

You should position yourself so that the anchor point for the (chest level) mid-band is behind you.

The anterior push involves pushing (extending the elbows) against the resistance of the band in an anterior (forward) direction.

Lunges are lower body movement patterns which involve a stepping action in a given direction. The anterior lunge performed in this exercise involves taking a step forward so that the leading leg descends into hip, knee and ankle flexion and rear leg moves into hip extension and you naturally come up on your toes on the back foot. The anterior lunge action can be performed as either a single leg stepping forwards or alternating legs stepping forwards.

Once again you are training both the upper body and the lower body at the same time (integration training). You will also be training one side at a time – in the science of biomechanics this is referred to as asymmetrical loading.

Watch either of the videos below (home or gym version) and listen to the narration explaining correct technique. It is a good idea to rehearse the movements (without weights) while watching the videos.

If you feel more comfortable exercising with lighter loads and/or a lesser range of motion then we suggest you also watch the regressed version (below).

If you would like to train with higher intensity – with heavier loads and/or greater range of motion – then watch the progressed version (below).