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    Rope Alternating Wave with Lunge

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    7 Foundational Movement – Lunge
    Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes
    Secondary Muscle Groups – Shoulders
    Preparation:
    The Marine will start in the standing position facing the anchor point of the rope. They will take a step forward with their hands by their sides so the rope runs down the outside of their legs.
    Execution:
    The Marine will create small alternating waves in the rope that travel all the way to the rope’s anchor point. They will do this by bringing one arm up to shoulder height and snapping it down toward the deck as the opposite arm comes to shoulder height. Once the tempo with the waves has been set the Marine will step back and drop into a lunge keeping the chest up. They will stand all the way up and repeat with the opposite leg.
    Common Mistake: - Not keeping the waves going when performing the lunge.
    - Dropping the chest during the lunge

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    VIDEO INFO

    Date Taken: 06.07.2017
    Date Posted: 09.11.2017 14:42
    Category: B-Roll
    Video ID: 549355
    VIRIN: 170908-M-JT909-020
    Filename: DOD_104817106
    Length: 00:00:48
    Location: QUANTICO, VA, US 

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