Last week, U.S. ice hockey forward Jocelyne Lamoureux-Davidson grabbed center stage in Pyeongchang when she made the final shootout goal for the U.S. team -- giving the squad its first Olympic gold medal in 20 years.
A week before that, the 28-year-old set an Olympic record when she scored two goals in six seconds flat against Russia. It's safe to say she knows her way around the rink.
And when she isn't busy training and competing, Lamoureux-Davidson, who holds a master's degree in kinesiology, has also worked as the strength coach for the University of North Dakota's women's hockey team. One move she recommends for all hockey players? This deceptively simple reverse lunge on a step.
"When you load your leg this way," she says, "Your heart rate will get pretty 'up there.'" For her, that's 168-170 beats per minute. (Between exercises, Lamoureux-Davidson likes to keep her recovery heart rate at 110-120 beats per minute.) She showed us the move -- and explained why it's so effective:
Last week, @jocelyneusa17 gained superhero status when she made the final penalty shot of the Olympic final -- helping @USAHockey win gold. How did she get her strength and speed? With this #MoveILoveToHate.
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The move: Front-foot elevated reverse lunge
How to do it: Stand with both feet on a 6-inch high step. Place your right foot on the ground behind you, and sink down into a lunge position. Return your right foot to the top of the step. Repeat five times on that leg. Then switch and lunge backwards with your left leg five times. Do three sets. To make it harder, I hold a 65-pound dumbbell in each hand.
When I do it: Once a week, normally
Why I do it: It's quad-dominant, and because it's single leg, it allows you to load one leg at a time in a significant manner. In hockey, you're always on one leg -- pushing off with one leg and balancing with the other.
Why it's so killer: It's the added depth that comes from the step.