S&F Rotational Split Squat +Peak Contractions load

Tutorial

1. 1
   Starting position: Big lunge. Right foot in front.
2. 2
   Take the dumbbells in your hands.
3. 3
   Place the left dumbbell on the back of the neck --- the elbow points upwards and the left side of the torso is stretched.
4. 4
   With the dumbbell in your hand, roll your right shoulder back down and pull your elbow towards the diagonally opposite half of your buttocks --- the right side of your torso is under tension.
5. 5
   Straighten the left knee and tighten the left buttock. The upper body is upright.
6. 6
   Execution: Step forward and down into a lunge. Push your knee forward as far as possible without lifting your heel.
7. 7
   Rock 5 times in the end position and return to the starting position.
8. 8
   Change legs and arms after 10 repetitions.