Monday Rehab: An exercise that targets everything!

I’m always a fan of exercises that challenge several areas of the body at once.  Especially when you are short on time, it’s nice to have some go to moves that will work get the muscles firing while asking for balance, stability, mobility and coordination.  Today I bring you an exercise that can be done with a cable machine or a band.  The goal is to combine change of direction, push/pull, rotation, hip mobility, balance and definitely a stability element.

The Low Lunge Pull to Push

A few keys to success:

  • Start in a lunge stance with your right leg forward and the left arm holding the cable.
  • Make sure to start with both hips and shoulders square.
  • Initiate the motion by pushing out of your front foot and driving your elbow back to begin rotating the chest.
  • As you hit the midway point, you will be switching you grip to the other hand to initiate a push.
  • The goal is to stay low the entire time and finish in a lunge stance on the other side.
  • You’ll notice that during the transfer of cable, your balance will thrown off.  This is why I like starting slow and focusing on feeling my feet push from the ground.
  • Start with 10 reps on each side and see how it goes!


Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website

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