Static Lunge BW

Lunge
Corrective
Level: 1
Target Action: Dynamic
Assistance
Kit: Body Weight
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Athletes must master moving through a full range of motion on a single leg to cope with the intense and diverse deceleration demands of sport. Good strength and control on a single leg frees the upper body to perform complex and precise sports skills. We often see upper body postures fail under intense lower body impact loads which makes expert technique crumble under physical pressure. The Lunge Progression challenges athletes from every direction in a range of tasks prioritising upper body posture throughout.
The Corrective Theme is the initial phase of a 4-part movement hierarchy. This Theme contains exercises which promote good movement quality first. Here we expose range of motion deficits & poor coordination that will derail progression & transfer of training. Exercises in the Corrective Theme stimulate reflexive stabilisation in optimal postures at priority joints with dynamic control that will scale to support more complex exercise variations.

PROGRESSION-REGRESSION LADDER

Static Lunge (front loaded)
Static Lunge (front loaded)
Lunge
Corrective
Level: 1
Reverse Lunge (front loaded)
Reverse Lunge (front loaded)
Lunge
Corrective
Level: 2
Slideboard Lunge
Slideboard Lunge
Lunge
Fundamentals
Level: 6
Slide-Board Lateral lunge
Slide-Board Lateral lunge
Lunge
Fundamentals
Level: 6
Lateral Lunge (front loaded)
Lateral Lunge (front loaded)
Lunge
Corrective
Level: 3
Static Lunge BB
Static Lunge BB
Lunge
Fundamentals
Level: 4
Lunges with 180 degree turn (2 x KB)
Lunges with 180 degree turn (2 x KB)
Lunge
Fundamentals
Level: 4
Lateral Lunge BW
Lateral Lunge BW
Lunge
Fundamentals
Level: 4
Walking Lunge BW
Walking Lunge BW
Lunge
Fundamentals
Level: 4
Reverse Lunge to Balance (BW)-needs to be 3
Reverse Lunge to Balance (BW)-needs to be 3
Lunge
Fundamentals
Level: 4
Static Lunge DB
Static Lunge DB
Lunge
Fundamentals
Level: 5
Reverse Lunge BB
Reverse Lunge BB
Lunge
Fundamentals
Level: 5
Reverse Lunges DB
Reverse Lunges DB
Lunge
Fundamentals
Level: 5