LUNGES
SPRINGS: 1W // 1Y
SET-UP:
Face the mirror and stand on the floor next to your carriage near the first line with your primary foot on the outside of the carriage
Keep your primary foot on the floor and step your secondary toe back to the most outside part of the third line of the carriage with feet hip width distance apart (or carriage pocket)
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:
Look for feet being too close together -> make sure feet are hip width distance apart (about 4 inches)
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 with 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
Lunge & Hinge // Stand & Lift Chest Upright (Deadlift motion)
MODIFICATIONS
Bring hands to front high bars
Walk foot closer to the front of carriage
Adding additional yellow/white spring
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
PREGNANCY MODIFICATIONS
2W // 2Y
CROSSOVER FLOOR LUNGE
SPRINGS: 1W // 1Y
SET-UP:
Face the mirror and stand on the floor next to your carriage near the first line with your primary foot on the inside part of the carriage
Keep your primary foot on the floor and turn your toe slightly towards the carriage and cross your secondary toe behind your primary leg to the most outside part of the third line of the carriage with feet hip width distance apart (or carriage pocket)
Open your hips to a 45 degree angle and 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:
Look for hips being too closed to the mirror
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 with 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
abductors
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
Combos
Lunge & Hinge // Stand & Lift Chest Upright (Deadlift motion)
MODIFICATIONS
Bring hands to front high bars
Walk foot closer to the front of carriage
Adding additional yellow/white spring
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
PREGNANCY MODIFICATIONS
2W // 2Y
VARIATIONS
CARRIAGE KICK
LEANING LONG JUMP