20-15-10 Lunge Matrix

Scott Mendelson shows Michelle Fitzgerald how to perform the 20-15-10 Lunge Matrix to firm up in all of the right places while lowering body fat levels. We target the quads, hamstrings and glutes in an effective manner starting with the most challenging movement to create pre fatigue.

20-15-10 Lunge Matrix

Rear Leg Elevated Lunge 20 reps with the left leg followed immediately by 20 reps with the right leg.

Rest 20 seconds

Static lunge for 15 reps with the left leg followed immediately by 15 reps with the right leg.

Rest 20 seconds

Rear step lunge for 10 reps with the left leg followed immediately by 10 reps with the right leg.

The above will be considered one set for the purposes of this program.

Sipping the 100% MR and Muscle Synthesis Powder combined between sets forces the body burn more stored fat as fuel while accelerating recovery of the muscles as well as the brain to drive better performance. Improving performance each week translates into faster rates of fat burning based on over 17 years of Scott Mendelson successfully coaching body transformation clients.

Work Sets

Following a warm up we suggested two or three work sets for 20-15-10 Lunge Matrix. The number of optimal sets depends on the individual situation and goals. Accelerate recovery with the 100% MR and Muscle Synthesis Powder to improve performance, lower body fat levels more quickly and to drastically reduce levels of muscle soreness.

Adding Weight Load

Weight load can be added to the 20-15-10 lunge Matrix after the form is perfected. Load can be increased by wearing a weighted vest or by holding dumbbells in each hand. Be aware that holding dumbbells may cause some trainees to have excessive forward lean. The torso must remain in an upright position during the entire sequence.

Adjust Weight Loads

Any break down in form when using weight load should be used as an opportunity to remove the weight load to concentrate on proper form for the remainder of the set.