Teach ONFORM

Live stream preview

Watch this video and more on Teach ONFORM

Watch this video and more on Teach ONFORM

Subscribe

Already subscribed? Sign in

Glute lunge with knee on long box (#010)

Kneeling • 1m 52s

Glute lunge Variation with single knee on long box.

1 White Spring / or no springs for advanced
Long Box
Muscle Focus: Glutes / Trunk Stability

Set Up:
Begin standing on platform, holding foot bar. Take left shin onto long box. Press knee back until hip extended. Fingertips by temples.

Layer 1:
Slide the carriage, hinging forward & folding over the right leg. (Knee should stay over heel to keep weight on the front foot.) Growing tall, bringing the carriage back in. Continue 30-45 seconds.

Layer 2:
Add a progression Hold carriage hold, and add 1 rotation over that right leg. Return back to center and dig heel in, growing tall to return carriage. Continue here 30-45 seconds

Other progression variations:
Arm Sweeps Sweep arms forward to ears as you press carriage back. Lower arms down as you return the carriage in.

Progression for the vriation:
Hold the carriage out. Sweep 1 arm away to hip, following with eye gaze. Sweep arm back overhead and return eye gaze. Repeat 30-45 seconds.

Layer 3 / Finisher:
Hold carriage out and stay with just the rotations. Completing either the arm sweeps with eye gaze or the Fingertip to temple rotations. Stay here 20-30 seconds

Could also add an additional hold / hip hinge or heel lift.

Up Next in Kneeling

  • Single Arm on Short Box (#014)
    02:08
    Single Arm on Short Box (#014)

    Single Arm on Short Box (#014)

    Single arm exercise withshort box
    Including bicep curls - shoulder press with balance control challenge.

    Level 2 / Low Stability
    White Spring

    Set up
    Hands on footbar.
    Stand up & place left shinontop of box.
    With bottom still down, reach back and take same strap as shin on the box.
    Option to bri...

  • Single Arm front rowing variation (#017)
    02:00
    Single Arm front rowing variation (#017)

    Single Arm front rowing variation (#017)

    Single Arm Front Rowing Variation

    Set Up
    Level 2 / White Spring / Offer blue to a strong client.
    Muscle group in focus: Core Stability & Upper bod / front of shoulders.

    Strap in right hand, weight in left hand. Elbow bent to 90deg in offering position.
    Left hand weight arm in goal postposition...

  • Side Arm Variation / External Rotatio...
    01:39
    Side Arm Variation / External Rotatio...

    Side Arm Variation / External Rotatio...

    Side Arm Series with external rotation of shoulder

    Level 1 or Level 2 White spring or Blue for stronger client.
    Muscle Focus: Trunk stability & Rotator cuff focus

    Set Up
    Kneeling against blocks wider knees to give wider base of support.
    Short loop in footbar arm. Weighted ball in inside ar...

×