Dumbbell Staggered-Stance Deadlift to Rotational Lunge
Instructions
Movement Instructions
Setup: Begin by standing with feet in a staggered stance, with one foot slightly behind you and the weight distributed primarily on the front leg. Hold a dumbbell vertically against your chest with both hands or with arms hanging down.
Staggered Deadlift: Hinge at the hips, keeping your back flat and chest upright, lowering the dumbbell towards the ground. Ensure the front leg stays mostly straight with a slight bend in the knee. Feel the stretch in the hamstring of the front leg.
Transition: Return to the starting standing position.
Rotational Lunge: Step the back leg behind and across the front leg as you rotate your torso towards the side of the front leg, dropping into a lunge position.
Completion: Return to the initial standing position and repeat the sequence for the desired number of reps before switching sides.