- Monday–Friday: 9:00–17:00
Dynamic Stretching · Book exercise 5.30
Forward lunge combined with an overhead reach.
Step forward into a lunge with both knees near 90 degrees, look forward and extend both arms up and behind the head. Return to standing and continue with the other leg.
Glutes · Quadriceps · Hamstrings · Hip flexors · Deltoids · Latissimus dorsi · Lower back
Reducing injury risk · Optimizing power-production capabilities · Improving flexibility
Book difficulty: 2. This is the book’s exercise difficulty scale, not a promise that every athlete at a named experience level should perform it.
Look forward, lower into a forward lunge, and lift both arms overhead before returning upright. The book lists forward and reverse lunge as a prerequisite.
Continue with: Forward and Reverse Lunge and Overhead Squat. These are related movements and progressions; choose them according to your training goal and ability. See the tennis conditioning book for the complete exercise guidance, and browse all dynamic stretches.
From the book: 5.30 Lunge & Overhead Reach
