Box Step Up with Reverse Lunge

Box Step Up with Reverse Lunge

Step
Mastery
Level: 10
Target Action: Dynamic
Assistance
Kit: Barbell
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Step progressions are an accessory exercise in a lower body programme yet they offer a unique opportunity to develop strength and motor control specific to sprinting. Hip-Lock is a critical position for effective acceleration and top-speed running. Achieving it requires the coordination of hip and oblique system in single leg stance with the stance knee extended. The Step progression targets this specific coordination under load and increasing movement complexity.
What series of strength exercise would, if performed optimally, demonstrate the extremes of human movement and maximally test local and global stability strategies with high relevance to sports performance? The Mastery Theme houses these exercises across all 14 Exercise Categories. The most extreme demands of multiple Exercise Categories completely converge leaving absolutely nowhere for movement deficiencies to hide. These exercises demonstrate an exquisite balance of strength, flexibility and reactive stability and represent elite movement competency in a gym setting.

PROGRESSION-REGRESSION LADDER

Lateral Hurdle Step
Lateral Hurdle Step
Step
Fundamentals
Level: 4
Lateral Hurdle A-Skip
Lateral Hurdle A-Skip
Step
Fundamentals
Level: 5
Lateral Hurdle Straight Leg Hurdle Step with Assistance
Lateral Hurdle Straight Leg Hurdle Step with Assistance
Step
Fundamentals
Level: 5
Lateral Hurdle Straight Leg Hurdle Step
Lateral Hurdle Straight Leg Hurdle Step
Step
Fundamentals
Level: 6
Kick the Front Door Down Step Overs
Kick the Front Door Down Step Overs
Step
Fundamentals
Level: 6
Box Step Up (Front Loaded)
Box Step Up (Front Loaded)
Step
Challenge
Level: 7
Box Step Up (Front Loaded) to A-Frame
Box Step Up (Front Loaded) to A-Frame
Step
Challenge
Level: 8
Box Step Up (Front Loaded) to B-Frame
Box Step Up (Front Loaded) to B-Frame
Step
Challenge
Level: 8
Box Step Up (BB)
Box Step Up (BB)
Step
Challenge
Level: 9
Box Step Up to A-Frame Hold (BB)
Box Step Up to A-Frame Hold (BB)
Step
Challenge
Level: 9
Box Step Up to B-Frame Hold (BB)
Box Step Up to B-Frame Hold (BB)
Step
Challenge
Level: 9
Box Step Up with Reverse Lunge (DB)
Box Step Up with Reverse Lunge (DB)
Step
Mastery
Level: 10
Box Step Up with Reverse Lunge (Minimal Space)
Box Step Up with Reverse Lunge (Minimal Space)
Step
Mastery
Level: 11