LUNGES
SPRINGS: 1W // 1Y
SET-UP:
Stand on the side of carriage with your primary foot on the outside of the carriage
Pull the carriage to the back high bar and tuck your secondary toe behind the carriage strap closest to the mirror or the carriage pocket nearest the mirror
Bring hands to hips or prayer
Bring chest upright
MOVEMENT:
Bend your front leg for 1, keep your back leg long for 2, bend your front leg for 3, bend your front leg for 4
Press into both feet as you lengthen your primary leg for 1, drag your back leg up and in for 2, lengthen your primary leg for 3, drag your back leg up and in for 4
THINGS TO CONSIDER:
Watch for secondary leg being too turned out to the carriage side
Watch for hip of back leg to sink -> lift the back heel high and squeeze through heels as you stand to stabilize glutes and core
Look at knees turning inward -> push thighs slightly out help contract and create stability in outer glutes
Exhale as you stand to engage the low abdomen as well as the glutes
Maven: shorter clients may need to slightly hinge
TIME: At least 2 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers:
glute max (hip extension on the back leg and drives upward motion)
quads (front leg)
hamstrings (resist carriage in)
hip flexors
Assisting Muscles: Adductors, Calves, Glute med/min, Core (Transverse Abdominis, Obliques, Rectus abdominis - maintain upright torso and pelvis control)
Stabilizers: Pelvic floor (neutral pelvis), Multifidus & QLs (spinal stability),
Relaxed Muscles: upper body
VARIATIONS:
Carriage Kick (will need to hinge spine and flick tailbone to clear front platform with back knee)
Twist Spine towards primary leg
Straight Leg Hold
Leaning Long Jump Arms
Arms Behind Head
Arms Out By Ears
Weights in Arms with any arm variation
Hinge Spine up and down
Straight Leg Pulses
Split Squat Pulses
Combos
Crossover (advanced)
Lunge & Hinge // Stand & Lift Chest Upright (Deadlift motion)
MODIFICATIONS
Bring hands to front high bars
Walk foot closer to the front of carriage
Limit range of motion (not going quite as low)
Soften back knee if quads/hips/low back feel tension
Slightly hinge spine as needed
ADVANCEMENTS
Bring hands to prayer/chest
Walk foot further back on carriage
Straighten back leg to create more flexibility
Keep chest directly upright
Adding additional yellow/white spring
PREGNANCY MODIFICATIONS
Front Lunge at the front with 2W // 2Y
KNEELING BACK FLOOR LUNGE
PRINGS: 1W // 1Y
SET-UP:
Stand on the side of carriage with your primary foot on the outside of the carriage
Pull the carriage to the back high bar and tuck your secondary toe behind the carriage strap closest to the mirror or the carriage pocket nearest the mirror
Place your knee on the carriage, hinge your spine, flick tailbone back, and pinch your secondary hip up
Bring hands to hips or prayer
Bring chest upright
MOVEMENT:
Pull your back knee forward for 1, keep your front leg stabile for 2, pull your back knee forward for 3, keep your front leg stable for 4
Lengthen your back leg out for 1, brace your glutes and inner thighs for 2, lengthen your back leg out for 3, brace your glutes and inner thighs for 4
THINGS TO CONSIDER:
Watch for secondary leg being too turned out to the carriage side
Watch for hip of back leg to sink -> lift the back heel high and squeeze through heels as you stand to stabilize glutes and core
Look at knees turning inward -> push thighs slightly out help contract and create stability in outer glutes
Exhale as you stand to engage the low abdomen as well as the glutes
TIME: At least 2 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers:
glute max (hip extension on the back leg and drives upward motion)
quads (front leg)
hamstrings (resist carriage in)
hip flexors
Assisting Muscles: Adductors, Calves, Glute med/min, Core (Transverse Abdominis, Obliques, Rectus abdominis - maintain upright torso and pelvis control)
Stabilizers: Pelvic floor (neutral pelvis), Multifidus & QLs (spinal stability),
Relaxed Muscles: upper body
VARIATIONS:
Carriage Kick (will need to hinge spine and flick tailbone to clear front platform with back knee)
Twist Spine towards primary leg
Straight Leg Hold
Leaning Long Jump Arms
Arms Behind Head
Arms Out By Ears
Weights in Arms with any arm variation
Hinge Spine up and down
Straight Leg Pulses
Split Squat Pulses
Combos
Crossover (advanced)
Lunge & Hinge // Stand & Lift Chest Upright (Deadlift motion)
MODIFICATIONS
Bring hands to front high bars
Walk foot closer to the front of carriage
Limit range of motion (not going quite as low)
Soften back knee if quads/hips/low back feel tension
Slightly hinge spine as needed
ADVANCEMENTS
Bring hands to prayer/chest
Walk foot further back on carriage
Straighten back leg to create more flexibility
Keep chest directly upright
Adding additional yellow/white spring
PREGNANCY MODIFICATIONS
Front Lunge at the front with 2W // 2Y (Kneeling Front Lunge doesn’t exist at the front but can offer this to a pregnant client)