Glute lunge on long box (#009)
Standing
•
1m 55s
Glute Lunge on Long Box
Level 2 / White Spring
Muscle group in focus: Glutes / Trunk Stability
Set Up
White spring / Box in Long box position
Left foot on platform
Right foot on box
Find balance & then lift hands on hips, rising tall.
Layer 1
Slowly slide carriage away bending into the left knee.
Digging through left heel to grow tall & close carriage.
Progression: Sweep arms up to frame the face.
Bring back to your sides as your draw back to the stopper.
Layer 2 / Add a hold & Arm Sweep
Take left hand and sweep it down to left hand side.
Gaze follows the fingertips.
Bringing it back and drawing carriage back in.
Layer 3 / Increase time under tension
Hold carriage out. Next time you sweep arm down, add in one scooter. Grow tall.
Finish sequence holding low and/or combine arm sweeps with scooter.
Dig heel & grow tall.
Variations:
1) Hands behind head & add rotation instead of arm sweep.
2) Use Dumb bells / ball / circle / pole as a prop
3) Advanced no springs
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Box on Platform
Optional Circle in hands
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Glute Lunge on Floor (#027)
Glute lunge light spring on floor
Set up / W spring or B spring for support
Outside R foot on floor, heel in-line with top of carriage while closed.
Inside foot against shoulder block.
Hands lightly touching bar or on hips.Initial Movement /
Slide carriage away, bending into R knee, h... -
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With Pole for supportGreat for starting to move Level 1 clients from floor to carriage. Pole provides support, and then challenge when they feel ready.
Set Up
Box beside carriage, top edge in line with carriage.
Blue Spring for support. White spring for ch...
