To increase stability and core function, movements that challenge shoulder and knee flexion together provide a wide range of challenges for the client or athlete. In this contralateral lunge, I am using a riser or block to lengthen the range of motion of the quadriceps and glutes—which then decreases stability of the shoulders and lats creating a need for more stability in the chain with a neutral spine! I mess up on the first one here this is a few years old! I like to show the struggle is real and that professionals do make mistakes when we train. I’ve sprained my wrist from miscalculating plyo. I’ve pulled my traps. I’ve wrecked my lats and strained my shoulders before. However, in 20 years of heavy, weight training mixed with sports and anaerobic power, the number of times is less than 20—and less than 8 in the last 10 years. The point: if we continue to increase our knowledge and develop the skills to master motor unit recruitment long into our later years….there is nothing that can stop you until you reach your late 80’s. AND NOW WE ARE SEEING PEOPLE IN THEIR 90’S RUN SPRINTS….BUT YOU’RE COMPLAINING! Injuries, strains, minor aches here and there are normal when we start to work hard in the gym. Movements like this prepare our tissues for organized chaos. Try a few sets of 5 on each leg for total body control in your overhead squat, lunge, snatch or clean.