WORKS ON: Lower extremity, shoulder, and lower back strength.

JOHN R. McCUTCHEN / Union-Tribune To strengthen the legs, shoulders and back, firefighter Matthew Salmon performs walking lunges while tossing a medicine ball.

LEVEL OF DIFFICULTY: Intermediate to advanced.

PRECAUTIONS: Perform this exercise in an open area with adequate overhead clearance. Use a light medicine ball until comfortable with the exercise. Do not bounce the back knee off the ground at the bottom of the lunge. Do not let the forward knee move past the ankle. This is a dynamic exercise which can be more challenging than it looks.

SETUP: Face the direction of travel for the walking lunges.

THE STEPS: Toss the medicine ball high above the head and out in front of the body. Step forward into a deep lunge with the right leg and catch the ball at the bottom of the lunge. Squeeze the right glute and hamstrings to come up and forward into the left leg lunge. Toss the ball at the top the move.

REPETITIONS: Ten reps per leg to start. Progress in medicine ball weight and number of reps as tolerated.

OPTIONS: Toss the ball in varied locations.

MEET MATTHEW SALMON

Title: Firefighter, Station 5

Years of service: 3

Age: 28

Home: UTC area

Activities/Interests: Surfing, rock climbing