A progression to a normal walking lunge, this variation works on shoulder and core stability in addition to lower body strength. To perform, grab a light weight and find some space to walk. Hold the weight in one hand and keep it pressed straight overhead. Keeping the weight overhead, you will perform a regular walking lunge, working from one step to the next in a slow and controlled manner. Walk for about 10 steps, then turn around and switch arms.
Coaching points: this is an advanced exercise and requires the working shoulder and core to be activated the entire time. The single dumbbell works to offset the torso, so you must use your core to pull to and maintain a neutral position. Lastly, check your ego and start with a light weight!
Tim Kilpatrick is a certified strength and conditioning specialist for Compete Sport Performance in Lake Forest, as well as for the USTA player development department.