Lunge from a standing position alternating ► lunge

Individual work

Stand, upper body upright and abdomen tensed, weapon held high or forward, lunge forwards, bend the front (and back) leg to approximately a right angle, push off the front leg to return to the starting position. On the next repetition, switch sides (bring the other leg forwards).

Attention:
Always keep the front knee behind the toe and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knees).

Harden:
Jump off with the legs when lifting the upper body to change the leg position (dynamically switch from one front leg to the other in the jump).

Variant I:
With each lunge, the assault rifle is performed between the legs.
Variant II:
Instead of bringing the front leg back to the standing position, the back leg is brought forward and the knee is bent (new lunge), creating a continuous movement.

1 assault rifle (neutralised)