LIFT EXAM LUNGE MODULE:

PLEASE SUBMIT ANSWER SHEET ONLY

1. Lunging requires what qualities?

A. Balance

B. Stability

C. Strength

D. Power

E. All of the above

2. True or False: The swing of the kettlebell during a tactical lunge challenges
mostly the frontal plane.

A.True

B. False

3. Which lunging pattern below would be considered the MOST INTENSE position
when performing?

A. forward step

B. crossover step

C. back step

D. lateral step
4. True or False: In a suspended lunge, if you move forward of the anchor point
then you actually increase the intensity of the movement.

A. True

B. False

5. What do X patterns really allow us to do?

A. Decrease overall reactive strength.

B. Bridge the more foundational lunging patterns with higher reactive training.

C. Allows one to use more equipment.

D. Makes an exercise more difficult.

6. True or False: When we lunge laterally we want to load on the side of the
straight leg.

A.True

B. False

7. What is the ultimate goal of the lunge progressions in this module?

A. To get strong.

B. To teach your body to resist unwanted motion as well as connect your upper body,
core and lower body in a synergistic manner.

C. To add more exercises to your workouts.

D. To make programming a much harder task.

8. What is the purpose of the MAX Lunge?

A. Its a very easy exercise to start people at.

B. There are no progressions that lead up to it, so anyone can do it.

C. It allows you to move through the sagittal plane, resist the transverse plane and then
absorb force to restart in the frontal plane.

D. It looks cool.

9. From Easiest to Hardest, how would you progress the Pallof Press Lunge se-
ries.

A. USB Arc Press with Lateral Band, USB Shoulder, USB Horizontal Weight Close to
body.

B. USB Shoulder, USB Horizontal Weight Close to Body, USB Vertical Weight Close to
Body.

C. USB Shoulder, USB Arc Press No Band, USB ArcPress with Lateral Band

D. none of the above

10. What do we NOT want to see in regard to the kettlebell rack position when de-
scending into the lunge?

A. The elbow coming away from the body.

B. Loss of grip.

C. Forward and rounded shoulders.

D. All of the above are correct

E. none of the above are correct.

11. True or False. The foot is the driver for the knee.

A. True

B. False
12. True or False: Grip is NOT important, especially in unstable positions.

A. True

B. False

13. What positions are you looking for at the bottom of the lunge?

A. Very close vertical shin in the front leg.

B. Vertical thigh in the back leg.

C. Vertical torso.

D. Excessive lumbar extension.

E. A, B, & C are correct.

14. True or False: Functional training is ALL ABOUT replicating what we do in

life.

A. True

B. False

15. The kettlebell lunge clean allows us to really focus on developing what?

A. Power

B. The ability to decelerate under greater loads

C. A and B are correct

D. none of the above

16. True or False: A balance step is considered a regression for many of the
lunges we have used in this module.

A. True

B. False

17. Moving a weight such as the Ultimate Sandbag to the shoulder position ampli-
fies what?

A. Sagital forces

B. Shear forces

C. Lateral forces

D. none of the above

18. What does the use of a slider allow for?

A. Allows for intermittent feedback upon our body position.

B. Makes the movement harder.

C. Gives constant feedback upon our body position.

D. none of the above

19. Why do we see studies that show lunging and other single leg based move-
ments being able to provide such high muscle activity, even when the loads are
lower?

A. They work the transverse plane, therefore, making the movement much harder.

B. The change in stability to the body, forces the “turning on” of more smaller muscles or
the stabilizers.

C. Lunges are harder than any other movement pattern.

D. none of the above

20. True or False: When we see people struggle with forward lunges and they
have the knee cave, it’s due to only glute strength issues.

A. True

B. False
Answer Sheet LIFT Exam: LUNGE MODULE

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* please submit answer sheet only, please make sure your full name is list-
ed, email to jessica@ultimatesandbagtraining.com