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120 resistance band kick back, 120 band squats, 120 donkey kicks, 120 Russian lunges, 120 band side kicks, 120 abs wheel followed by weights then a 6.5 k jog. Feeling good 😅
120 resistance band kick back, 120 band squats, 120 donkey kicks, 120 Russian lunges, 120 band side kicks, 120 abs wheel followed by weights then a 6.5 k jog. Feeling good 😅
Walking Double KB Samson Lunge (and its progressions) is one of the best moves for  mobile hip flexors and hamstrings, strong butt, stable core, strong upper back, healthy shoulders and killer posture. 
Whether you are doing the full double kettlebell version or any of the progressions, these are the technique 'musts':
1) Make looong steps. Longer than standard walking lunge. As long as you can go without leaning forward and while still being able to stand up with control. This will ensure you are using your glutes, stretching your hips and keeping your knees safe. 
2) stay upright. This is crucial. Even if you aren't holding weights over your head, maintaining a vertical torso engages your glutes (instead of just your quads), opens your hips and makes you stronger over time. 
3) keep your feet parallel to each other. I.e. Do not walk duck-footed. This keeps your balance muscle (gluteus medius) engaged, and protects your knees from injury. Keep your back foot parallel and don't let the heel collapse inwards. 
4) go to full depth if possible. Touch the knee to the ground. The more full your range of motion is in this movement, the stronger you will be overall.

Here @audreytanelson
Is showing adherence to all of the above. Well done, Audrey! 
#KettlebellAcademy #samsonlunge #russianlunges #doublekettlebell #posturecorrection #postureperfect #thoracicmobility #hipmobility #aucklandkettlebell #cfea
Walking Double KB Samson Lunge (and its progressions) is one of the best moves for mobile hip flexors and hamstrings, strong butt, stable core, strong upper back, healthy shoulders and killer posture. Whether you are doing the full double kettlebell version or any of the progressions, these are the technique 'musts': 1) Make looong steps. Longer than standard walking lunge. As long as you can go without leaning forward and while still being able to stand up with control. This will ensure you are using your glutes, stretching your hips and keeping your knees safe. 2) stay upright. This is crucial. Even if you aren't holding weights over your head, maintaining a vertical torso engages your glutes (instead of just your quads), opens your hips and makes you stronger over time. 3) keep your feet parallel to each other. I.e. Do not walk duck-footed. This keeps your balance muscle (gluteus medius) engaged, and protects your knees from injury. Keep your back foot parallel and don't let the heel collapse inwards. 4) go to full depth if possible. Touch the knee to the ground. The more full your range of motion is in this movement, the stronger you will be overall. Here @audreytanelson Is showing adherence to all of the above. Well done, Audrey! #KettlebellAcademy  #samsonlunge  #russianlunges  #doublekettlebell  #posturecorrection  #postureperfect  #thoracicmobility  #hipmobility  #aucklandkettlebell  #cfea 
Uma mágica acontece quando você integra os movimentos da sua prática no seu dia a dia, alinhando e equilibrando-se em qualquer situação. O movimento é uma porta de acesso pra perceber o mundo ao redor, começando do seu interior! Mova-se e mova o mundo ao redor, transforme seu movimento e transforme o mundo ao redor! Vem praticar Criah Movimento Pilates!! #vemjunto #corpomenteespirito #criahessencial #criahpilates #criahmovimento #criahflow #russianlunges #joesabia #pilates #pilatesnavilaolimpia #criahmovimentopilates
Uma mágica acontece quando você integra os movimentos da sua prática no seu dia a dia, alinhando e equilibrando-se em qualquer situação. O movimento é uma porta de acesso pra perceber o mundo ao redor, começando do seu interior! Mova-se e mova o mundo ao redor, transforme seu movimento e transforme o mundo ao redor! Vem praticar Criah Movimento Pilates!! #vemjunto  #corpomenteespirito  #criahessencial  #criahpilates  #criahmovimento  #criahflow  #russianlunges  #joesabia  #pilates  #pilatesnavilaolimpia  #criahmovimentopilates 
Peep the muscles coming out. But also, a little unnecessary teamwork with my gym buddy😘❤
Peep the muscles coming out. But also, a little unnecessary teamwork with my gym buddy😘❤
Oww tried this but 25 #burpees #noway swapped to #russianlunges #fitness #needtoloseweight #toneup #motivation
It’s great to workout with a friend 
Friends that train together.... stay together!!! 💪Tag your workout buddy 💪. Music:https://www.bensound.com
It’s great to workout with a friend Friends that train together.... stay together!!! 💪Tag your workout buddy 💪. Music:https://www.bensound.com
Another day at the office!  My iron Paradise.  Legs have been my focus this year, doing different exercises that I didn’t normally do before.  Like these Russian Lunges!  #bootygoals #russianlunges #legday  #onamission #figurefreak #gymaddict #fitchick #girlswholift #havemorefun
#obliques @stroopsfitness #resistancebands #russianlunges #shoulderpress #wallsit #biceps #getup #cycling #trx #row #gobletsquats @bosu_fitness #bosuhamstring #fitness #fitnessmotivation @colleen_the_maniac @candaceheeney @dustin.urlacher @dendico43 @timmyvb5 @annettem425 @marybethanthony @damelionpa @mrsjillianbrown @askewmama @joannaelazrak @timmyvb5
2018 - I herby pronounce you the year of the booty 🍑 #squats #bosusquats #thiswillhurttomorrow  #bosuball #russianlunges #yearofthebooty #gymtime #lunges #squatsquatsquat 💪🏽💦🍑
When you don’t feel like it, is when you need it the most. #day18, making progress. #mythinkingtime #clarity #fitbody #strongmind #bulgariansquats #russianlunges #more #legsday #100daychallenge
Last week of this cycle of programming so I thought I’d see if I could do these with the 100 pound dumbbell. I can. #russianlunges #lunges #legday #100pounds
Landed at 1, straight to the office for some free play...I mean training and rehab. @williamgenesen @levi.hall10 @timothy_sah #performance #drtommyjohn #strength #training #trainlikeababy #trainforlife #health #healing #mentalhealth #lunges #russianlunges #wellness #fitness #sandiego #california #rehab #physicaltherapy #therapy #gratitude
Even in the middle of a family emergency I have to fit something in - it helps that I'm in the office and my company strict about taking a lunch hour (corporate membership of #nuffield.health helps). Today's #workout taking into account my #plantarfasciitis was 10 minute sprints on the rowing machine; 40 secs at 230 and 20 secs at 200 - harder than I thought it would be as have not used #rowingmachine for a year! Then 10 minutes weights - multi tasking #squats with #flys and #russianlunges followed by 10 minutes #yoga #dynamicstretch combo. #mummyfitness #wingingit #fortysomethingfitness #publichealthengland says most people my age don't do enough exercise #crazy @publichealthengland
Even in the middle of a family emergency I have to fit something in - it helps that I'm in the office and my company strict about taking a lunch hour (corporate membership of #nuffield .health helps). Today's #workout  taking into account my #plantarfasciitis  was 10 minute sprints on the rowing machine; 40 secs at 230 and 20 secs at 200 - harder than I thought it would be as have not used #rowingmachine  for a year! Then 10 minutes weights - multi tasking #squats  with #flys  and #russianlunges  followed by 10 minutes #yoga  #dynamicstretch  combo. #mummyfitness  #wingingit  #fortysomethingfitness  #publichealthengland  says most people my age don't do enough exercise #crazy  @publichealthengland
Coach said he thought by the end of six weeks I would do these at 85. The problem is we don't have 85 pound kettlebells. Six on each leg with 70, the heaviest the gym has. #weirdshitimgoodat #lunges #russianlunges #banded @fenomironeater @eastcoastgoldwl @thebarbellsyndicate @bmcd83 @phillysab
Coach said he thought by the end of six weeks I would do these at 85. The problem is we don't have 85 pound kettlebells. Six on each leg with 70, the heaviest the gym has. #weirdshitimgoodat  #lunges  #russianlunges  #banded  @fenomironeater @eastcoastgoldwl @thebarbellsyndicate @bmcd83 @phillysab
Look, ma, red plates!*. (*Not actually the big red ones.) Bodybuilding circuits are humbling, y'all, making even the empty bar seem heavy by the end! #suckless #sabstrong #summerswolestice @phillysab @eastcoastgoldwl #weightliftingmecca
Russian lunges  assisted with a trx are so awesome to get your hips happy :) I like assisted as I can get a bigger range of motion . I have a hip that causes me grief  and this helps so much :) #stretching #russianlunges #legs #fitandoverfifty #momswithmuscles #momswholift #fitmoms #fitchicks #lovetoliftheavy #mobility
When @alex.ggf joins you with Russian Lunges. .
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#lunges #russianlunges #plyometrics #lowerbody
When @alex.ggf joins you on russian lunges. 😂😂
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@missionfitnesscenter @chrisg.mfc #missionfitnesscenter #uspa #russianlunges #lunges #russian #legday #squats #workout #teensthatlift #girlsthatlift
Had another great workout with TNE shout out to the coach those routines are tough!! My body feels sore but great!! 💃💪🏂🏋🏌🎾 #Russianlunges
#abANDobliqueCRUNCHES
#PLANKING 
#TNE
#throwbackthursday to the day you realized that your tummy could no longer make a sad face. Be proud of yourself no matter how tired you get or what #curveballs life throws at you, you are conditioned for growth #transform #gymfoals #train #fitnessjourney #abs #curls #ymca #healtylifestyle #olympiclifting #proteingoals #absofsteel #russianlunges #elevatedsquats #toneitup #bodysculpting #strongwomen #strongisthenewskinny #cardio #weightlifting #foodprep #madeinthekitchen @chaseshultzz
#throwbackthursday  to the day you realized that your tummy could no longer make a sad face. Be proud of yourself no matter how tired you get or what #curveballs  life throws at you, you are conditioned for growth #transform  #gymfoals  #train  #fitnessjourney  #abs  #curls  #ymca  #healtylifestyle  #olympiclifting  #proteingoals  #absofsteel  #russianlunges  #elevatedsquats  #toneitup  #bodysculpting  #strongwomen  #strongisthenewskinny  #cardio  #weightlifting  #foodprep  #madeinthekitchen  @chaseshultzz
Here is my new workout partner!! @jmra1976 
Super excited to have a workout buddy. Not sure our trainer knows what happened to him. We have sister solidarity and he is the bad guy!! #mom #strengthtraining #healthyfood #40 #fivekids #workoutbuddies #choices #results #trainer #coach #russianlunges #armsworkout
Cпасибо Warszawa!
#5nizza #concert #warsaw #ukrainianreggae #5'nizza #reggae  #russianlunges
If you want to be fast and you have never been naturally fast, you have to do something different than everyone else...and different than you have ever done before...something out of the ordinary! Growing up I was a strong, skilled hockey player but I was slow. Through some very difficult but very effective methods, I turned that weakness into a strength. I am proud to say that by the end of my pro career, I was "one of the fast guys"! I am in Phx for the summer working with elite athletes if you want to train in person. Otherwise, I am available for Skype training anywhere in the world. Let me know and let's turn those weaknesses into strengths!
If you want to be fast and you have never been naturally fast, you have to do something different than everyone else...and different than you have ever done before...something out of the ordinary! Growing up I was a strong, skilled hockey player but I was slow. Through some very difficult but very effective methods, I turned that weakness into a strength. I am proud to say that by the end of my pro career, I was "one of the fast guys"! I am in Phx for the summer working with elite athletes if you want to train in person. Otherwise, I am available for Skype training anywhere in the world. Let me know and let's turn those weaknesses into strengths!
TRX  x #XtendBarre // playing around on the new equipment today 👌🏻 Russian lunges while moving arms from 1st to 2nd position. This was a serious core challenger 🔥

#TRX #russianlunges #lunges #barre #workout #fitness #ballet #dance #pilates #femalefitness #sweat 🎼 by @maroon5 #xtendbarreoldtowb
Nothing like a little competitive spirit to bring out the sportsmanship in everyone. 
4 rds
15 WB
15 Russian lunges 
15 sit-ups 
500 m row

#fctaipei #fengcrossfit #fitterintaipei #fitness #taipei #taiwan #taipeibarbell #concept2taiwan #concept2 #rowing #russianlunges #situps #wallball
We take this training thing seriously 💪 If you're looking to get fit, we can help you make the cut!!!
#fitness #workout #lifestyle #healthylifestyle #strength #strengthtrain #wallballs #russianlunges #pushpress #planks #getfit #bootyfitness
Like if you're all about that Big Big Booty! 
#fitness #strengthtrain #booty #bigbooty #summerbody #squat #squats #wallballs #russianlunges #partnerworkouts
Just a little bit of work done yesterday. It happened to be the second day after leg day (worst day) and had to do some leg work again so decided to do some Russian lunges (worst idea ever) but that little bit of work makes a big difference later on. #workit#workout#yesterday#russianlunges#theykill#lovetheburn#hatethematthesametime#hateloverelationship#fitness#fit#fitlife#fitforlife#fitnesslife#training#trainhard#workhard#gains#weightlifting#weightlifter#track#tracklife#tracknation#trackislife#sprinter#longjumper#ontheroadtowin
Just a little bit of work done yesterday. It happened to be the second day after leg day (worst day) and had to do some leg work again so decided to do some Russian lunges (worst idea ever) but that little bit of work makes a big difference later on. #workit #workout #yesterday #russianlunges #theykill #lovetheburn #hatethematthesametime #hateloverelationship #fitness #fit #fitlife #fitforlife #fitnesslife #training #trainhard #workhard #gains #weightlifting #weightlifter #track #tracklife #tracknation #trackislife #sprinter #longjumper #ontheroadtowin 
It's time for #russianlunges. #wod three at #battleattheballpark - #crossfit team #skagit
Yes, it was as hard as it looked! Lol. But I feel great now!😊 TODAY'S WORKOUT: 🔸5x10 Russian lunges (on Vertimax shown above)🔸1x10ea. side hops on vert.🔸20 leap jumps on vert.🔸3x100 calf thrusters on vert.🔸5x5 clean to press🔸25 chin-ups (did them crossfit style)🔸50 ab floor wipers🔸 finished off with some shoulder and hamstring isolation exercises!💪😝 #fitness #workout #vertimax #russianlunges #speed #power #fitlife #hops #wod #fit #happy #healthy #strong #fitfam #bigger #faster #lift @ItsB33 @athleticedgemodesto
Yes, it was as hard as it looked! Lol. But I feel great now!😊 TODAY'S WORKOUT: 🔸5x10 Russian lunges (on Vertimax shown above)🔸1x10ea. side hops on vert.🔸20 leap jumps on vert.🔸3x100 calf thrusters on vert.🔸5x5 clean to press🔸25 chin-ups (did them crossfit style)🔸50 ab floor wipers🔸 finished off with some shoulder and hamstring isolation exercises!💪😝 #fitness  #workout  #vertimax  #russianlunges  #speed  #power  #fitlife  #hops  #wod  #fit  #happy  #healthy  #strong  #fitfam  #bigger  #faster  #lift  @ItsB33 @athleticedgemodesto
Leg day was a success - sitting in the shower 😒 #brokepb #squats #deadlifts #russianlunges #sittingintheshower #punish #amino #myperfectfridaynight
Inertia tonic Russian lunge
Inertia tonic Russian lunge
😐Apparently when your knees "kiss" the ground, they aren't actually supposed to touch it. #RussianLunges #Ouch #FML #CrossFit  #CrossFitMotivation #CrossfitGirls #Strong @crossfit_motivation @crossfitjunkiesociety @crossfit
#halloween preview| courtesy of #louboutin & #russianlunges
#parkwod #deckofcards #crossfitlife #burpees #G2O #situps #russianlunges #400m Thanks to all those that came out to our park wod. #family #friends #fun @fareedmohammed @di0smio7 @imnotthatinteresting @edfeliz84 @lizfiggie @renata803 (u were missed). @shonuff_we_out #weoutfitness I see you. @yannar add all the other folks #repost.
View from above. Gym done, coffee on. Release after release after release. #goodgirl #godeep #wod #jumprope #jumpingsquats #boxjumps #weights #russianlunges #deadlift #benchpress #bulgarianlunges #asswork #junegoals
Limited on what I can do with a bung arm.. So working on my legs and buns of steel #sprints #bike #squats #russianlunges #exercise #fitness #fitgram #weights #legs #sexyarse #gymbunny
Last night's workout. The second of my #2aDays. #legday #abs Went #BeastMode. Personal bests: #legpress-250lbs #deepsquats-110lbs #russianlunges-60lbs finished off with a killer core workout and 25 min on the #stairmaster. I was too done. You see the #afterworkout/#beforeshower pic?!! Hair was a hot mess!!! I clean up nicely tho;-) #dedicated #determined #gettinmyresults #PoweredByHerbalife  #Herbalife24 #HerbaHEROES