🐉🛶 Dragon Boat Training [Week 1]: Lunges

🐲 This video is a part of the "Dragon Boat Training [Week 1] Exercises" playlist, which is meant to cover the bodyweight workouts performed during the respective week's land training sessions.

🐲 See the other "Dragon Boat Training [In-Gym Exercises]" playlist which provides the team with workouts to perform in the gym during the week in addition to land training.

🔥 Target muscles: quads, hamstrings, glutes, lower back.

🤓 Exercise cues:
1. Take a 70% breath into your diaphragm and hold your breath while you take a step forward (step does not need to be too far forward, in fact keep the steps small)
2. Your front heel must be on the floor as you step down
3. If your right leg is stepping forward, your left arm should be raised up for balance (and vice versa)
4. Your back leg knee should just lightly touch the floor
5. Drive yourself back up with the front heel and exhale through your mouth
6. Breathe in again and repeat

Start with 3 sets of 30 seconds and work your way up to 60 seconds +. Avoid doing a high rep day too close to water practice as you will be sore.

🛶 Why this exercise for dragon boat performance?
After you have dipped your paddle into the water during your reach position, you will drive your front leg against the boat to drive your body upwards while rotating. Therefore, having strong legs and lower back to push against the boat will make your rotation/stroke more powerful and give you the endurance you need.

👊 Please feel free to message me or the coaching team for any questions/concerns.

🤝Try, share and challenge a teammate.

Let’s get it 🔥🔥

Arnz

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Instagram: @arnzfit