The Reverse Lunge to Medicine Ball Diagonal Reach is a functional training exercise for advanced athletes to improve synergy of the neuromuscular system, core stability, body control and coordination.


During the Reverse Lunge to Medicine Ball Diagonal Reach the focus is on improving neuromuscular system efficiency because the neuromuscular system works in sync when the athlete moves on the court and hits the ball.

Emphasis is on the synchronized activation of various muscle groups and stabilizer development to improve performance and avoid injuries.

If the athlete cannot maintain stability during the Reverse Lunge to Medicine Ball Diagonal Reach then decrease the speed of trunk rotation. If you want to increase the degree of difficulty increase the speed of the trunk rotation.

Reverse Lunge to Medicine Ball Diagonal Reach Description

Reverse Lunge to Medicine Ball Diagonal Reach

  1. Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed
  2. Hold medicine ball naturally in both hands; push chest forward
  3. Step into a reverse lunge with the right foot and externally rotate trunk to the right; lean forward with upper-body, elbows are extended; spine and head are in neutral position; MB is lateral to the right hip
  4. Push through the heel of the front foot, returning to starting position, while simultaneously internally rotating trunk, extending the shoulders, thereby raising MB diagonally across the chest and over the left shoulder; MB is to the left of the head
  5. Repeat and switch sides
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