Introduction
We have carefully selected 4 unique and outstanding exercises to improve your specific athletic abilities just for you. Top exercises, which inherently require an exceptional individual approach and represent an enormous challenge with the Kinetic BANDS. Their effect is remarkable and quickly visible.

Objective
A lunge is something that is easy to learn, it is a safe and an incredibly effective workout. By performing these exercises, we most intensively target the quadriceps, hamstrings and gluteus muscles as well as calf, core and hip muscles.
Certainly, due to the dynamics of these four exercises, we strongly affect the athlete's explosiveness, agility and plyometrics.
Due to the use of the Kinetic BANDS, the exercises have the biggest impact on the quadriceps, gluteus and hips muscles.
The Kinetic BANDS Explosive Lunge exercise improves plyometrics, stability, balance, symmetry, the stability of the core muscles and the flexibility of the hip flexors and also strengthens and shapes your entire body using its own weight.

Breathing
Inhale through the nose when the jump is performed and exhale through the mouth at the time when you get back to the starting position

Kinetic-BANDS Air step Lunge
From an upright straight posture, lift one leg in the air (about 90 degrees to the body) and descend forward into a Lunge. With the help of your arms, perform a strong jump into the air and execute an air forward / backward step and land on the floor in a completely identical initial position. After this, just repeat the same body movement.
When performing this exercise, flex all your muscles, so that the body is tight, especially in the upper part. The movements must be explosive, connected and synchronized

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Kinetic-BANDS High Jump Lunge
From an upright straight posture, lift one leg in the air (about 90 degrees to the body) and descend forward into a Lunge. With the help of your arms perform a strong jump into the air where both legs are retained in the air in the Lunge position, and at the maximum height, we perform additional leg tweaks in the air. After the completion of the movement, land on the floor in a completely identical starting position, and repeat the same movement of the body.
When performing this exercise, flex all your muscles, so that the body is tight, especially in the upper part. The movements must be explosive, connected and synchronized

Kinetic-BANDS Alternate Leg Jump Lunge
From an upright straight posture, lift one leg in the air (about 90 degrees to the body) and descend forward into a Lunge. Arms are in a sprint position, namely in a diagonal position with your legs (right hand forward, left foot forward etc.). Jump about 20 cm from the ground and dynamically replace the position of your legs and arms so that the back foot goes to the front and the front foot goes to the back. Land on the ground in the initial Lunge position, with the exception, that this time the legs and arms are in reverse position. After this, just repeat the same body movement.
When performing this exercise, flex all your muscles, so that the body is tight, especially in the upper part. The movements must be explosive, connected and synchronized

Kinetic-BANDS Fast Leg Alternate Lunge
From an upright straight posture, lift one leg in the air (about 90 degrees to the body) and descend forward into a Lunge. The arms are in a sprint position, namely a diagonal position with your legs (right hand forward, left foot forward etc.). Dynamically replace the position of the legs and arms so that the last place at the front and the front on the rear. Land on the ground in the initial Lunge position, with the exception, that this time the legs and arms are in reverse position. It is particularly important that you keep your upper body stable and in the same position, despite a slight take-off from the ground.
When performing this exercise, flex all your muscles, so that the body is tight, especially in the upper part. The movements must be explosive, connected and synchronized

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Advice
The muscles of the entire body should be at their maximum tension, so that although the challenging descent, the upper body remains firm and is kept stable in a straight line. In the Lunge position, make sure that the forward step is not too short. Look over your knee (in the lunge position) and if you see your toes, that is great. The head needs to be lifted, looking in the direction of your movement.

Work time and number of repetitions
It is particularly important to be aware of your capabilities. So, always give priority to quality over quantity. We suggest starting with 4 or 5, somewhere to maximum 8 repetitions and maybe two series, 3x a week. Between sets, always take enough time to rest; pause about 4', so that the next repetition will be at its maximum again. The number of repetitions and series may increase with time, but always be careful to do only as much as your body allows you, and that the repetitions are correct. Quality over Quantity!

Warning
Selected exercises or programs are only suitable for the more willing exercisers and athletes which are in regulary weekly training process and are not suitable for people with any injury or health problems, and for pregnant women.