LUNGES
SPRINGS: 1W // 1Y
SET-UP:
Stand on the floor in front of your front platform and face the mirror
Keep your primary foot on the floor and step your secondary toe back to the first line with feet hip width distance apart (or carriage pocket)
Bring hands to hips or prayer
Bring chest upright
Maven: shorter clients may need to slightly hinge
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
HEAVY FRONT LUNGE
SPRINGS: 1R-1R3Y // 1B-1B1-3W
SET-UP:
Stand on the floor in front of your front platform and face the mirror
Keep your primary foot on the floor and step your secondary toe back to the front edge of the carriage with feet hip width distance apart
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 front knee falling back behind heel (means quad and glute aren’t engaged and it’s going to the hamstring)
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
TIME: At least 2 minute
ACTION: Pushing 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
Lunge & Hinge // Stand & Lift Chest Upright (Deadlift motion)
MODIFICATIONS
Bring hands to front high bars
Walk foot closer to the front of carriage
Remove 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
Add additional yellow/white spring
PREGNANCY MODIFICATIONS
May need slightly lighter tension