SL Squat with Front Loading

SL Squat with Front Loading

Lunge
Mastery
Level: 12
Target Action: Dynamic
Assistance
Kit: Barbell
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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.
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

Static Lunge (front loaded)
Static Lunge (front loaded)
Lunge
Corrective
Level: 1
Reverse Lunge (front loaded)
Reverse Lunge (front loaded)
Lunge
Corrective
Level: 2
Static Lunge BW
Static Lunge BW
Lunge
Corrective
Level: 1
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
Walking Lunges BB
Walking Lunges BB
Lunge
Fundamentals
Level: 6
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