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7 Foundational Movement – Lunge Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will hold a dumbbell in each hand at arm’s length. They will stand tall with shoulders, hips and knees in line and the feet hip width apart. Execution: The Marine will take a large step backward, keeping the front foot flat on the deck with the toes facing forward. Once the ball of the foot of the leg stepping back is on the deck the Marine will lower the hips down, keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees stopping short of touching the deck. From the bottom position the Marine will curl the dumbbells and press them overhead. They will lower the dumbbells back down to the shoulders and extend the arms back to lock out. The Marine will drive from the bottom back to the starting position. Common Mistakes: - Dropping the chest - Touching the back knee on the deck