LUNGES
SPRINGS: 2B1-3W // 2R1-3Y
SET-UP:
Face the back wall and grab your black hard handles
Kneel on the middle line of your carriage, push your secondary toe against the back pocket
Megaformer: 2&4
Maven behind 2&4
and step your primary heel forward towards the springs under you carriage strap by 11
Lift chest upright
Press into both feet and lift your carriage knee up to flying
MOVEMENT:
Press into both feet as stand up for 1, pull your arms back for 2, stand up for for 3, pull your arms back for 4
Bend your back knee and lunge down for 1, with a tall chest lengthen your arms out for 2, Bend your back knee and lunge down for 3, with a tall chest lengthen your arms out for 4
THINGS TO CONSIDER:
Make sure back foot isn’t collapsing forward onto carriage
Remind clients that if they feel unstable to stay on the knee
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 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers:
Lower Body: glute max, quads, hamstrings, adductors
Core: Transverse abs, obliques,
Assisting Muscles:
Lower Body: Glute med/min, adductors, calves
Upper Body: Lats, rear delts, rhomboids, middle traps
Stabilizers:
Lower Body: Glute med/min, piriformis, adductors/abductors
Core: Transverse abdominius, multifidus, erector spinae (keeps them upright), QL’s
Relaxed Muscles: Hip flexors, chest
VARIATIONS:
Flying Row
Split Squat Pulses
Holds
Hinge Spine up and down
Combos
MODIFICATIONS
Keep front knee on carriage, press into front heel and move arms only
Remove additional yellow/white spring (if on 2 heavy springs, go to all yellows/whites plus 1 heavy)
Limit range of motion (not going quite as low)
Last resort: Stationary Lunge on the floor (see slides for details)
ADVANCEMENTS
Add additional yellow/white spring(s)
Keep chest directly upright
Deeper range of motion
PREGNANCY MODIFICATIONS
Stationary Lunge (see slides)