Lunges with D2 Shoulder PNF, Band Resisted

Dynamic Warm-up, Upper Extremity Focus

Series 1, Movement #2/7


  1. Grab a resistance band and place around wrists or within palms of hands.
  2. Perform an anterior lunge with your right leg.
  3. Place your hands (holding the band) at your left hip.
  4. Raise your right arm diagonally across your body, placing resistance on the band. Allow your left hand to act as stable anchor for the band at your left hip.
  5. Repeat on the opposite side with the next lunge.
  6. Repeat for 30 feet and return back to starting position.
  7. Complete 2 sets.


  • Choose a resistance that you can maintain a straight elbow through the full range of motion.
  • Use a light dumbbell if you do not have access to a band.


  • Upper extremity warm-up, periscapular muscle activation