Looking for something? Type your search below or try an advanced search. × Searching phrases: Use double quotes – e.g. "under 10" searches for the exact match "under 10" as opposed to content containing "under" and "10" Wild cards: Use an asterisk – e.g. pass* – searches for pass, passed, passing etc. Combining: Combine the search features to narrow your search – e.g. "under 10" basic drills kick* Search Fitness Planner My Fitness Plans Example Plan 3 Wednesday PDF DB Forward Backward Lunge Your browser doesn't support HTML5 video tag. Hold the DB's by your sides. Lunge forward and backwards continuously. Keep the shoulders and hips in line, aim the knee over the middle of the foot and do not allow the knee to cover the toes. 3 x 15 reps, rest 90 secs