One Exercise Two Modalities: Lunge with a Steel Mace and Rip Trainer

We have a beginner level One Exercise Two Modality breakdown that can be progressed or modified depending on the client. The exercise we are going to breakdown is the lunge with a steel mace and Rip Trainer.

Both of these exercises have similar properties that can be increased by simply changing the hand position (modifying leverage), or with the rip trainer taking more steps away from the anchor point. With the Rip Trainer version of the exercise we have an anti-rotation component that wants to pull the side of the body opposite of the cord. The versions shown are not going to be as dynamic as jump lunge variations or versions where you switch your feet, but these variables can be added depending on your client.

With the Rip Trainer version of the exercise we want to make sure that the cord is securely fashioned to the anchor, and also checked to make sure the Rip Trainer is securely tightened. If you have yet to work with a Rip Trainer, it is highly recommend using the tool in your own programming or seeking further education from TRX. With a beginner client, you’ll most likely want to test and retest the intensity level after you’ve positioned them a certain distance away from the anchor point. From there, cue your client’s upper extremities into position. These cues can include setting the shoulders retracted and depressed, and then going through core bracing cues. We can modify a clients step length and depth dependent upon their injury history or even the goal of the exercise. The execution of the exercise is having your client perform a step back lunge while holding the rip trainer in the row end range position.

For the steel mace version of the exercise, the line of force is going to be similar to holding a dumbbell in one hand, unlike the Rip Trainer where the line of force is angled in front of the client. You are going to review the same cues with your client regarding step position and depth. A difference in the steel mace version is when stepping forward, the exercise is not becoming easier like with the Rip Trainer. With the Rip Trainer version the intensity decreases as the client is closer to the anchor.

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