The Eagle: Weeks 10–12
Instead of starting seated, lunge with right leg crossed behind left, arms down at your sides. Lift the back knee forward and to the side as in previous exercise, while raising arms to shoulder level. Bring leg and arms back down. Do four sets. First set: 25 reps on each leg (cross left leg behind right for other side); second set: 20 reps holding the weights; third and fourth sets: 15 reps holding weights. Rest 15 seconds between sets.