Lunge and Recover BB

Lunge and Recover BB

Lunge
Challenge
Level: 7
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.
The Challenge Theme is where Low Constraints and Exercise Intensity converge to test dynamic postural control under maximal loads. Here we use an array of movement tasks to actually encourage movement skills to crumble and ask athletes to defend optimal coordination using intense load or speed. Excelling in the Challenge Theme demonstrates an extremely trainable athlete across the 14 Exercise Categories. Every % increase in strength with these techniques demonstrates an increase in robustness and readiness to perform high quality movement at ever higher standards of performance.

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
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
Static Lunge BB
Static Lunge BB
Lunge
Fundamentals
Level: 4