Glute Lunge on Floor (#027)
White Quarter Spring
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2m 44s
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, hinging over thigh, making lunge shape. Dig into R heel to return carriage & stand tall.
Option to tap foot bar as carriage slides away for support.
Layer 1 / Arm Sweeps
As carriage glides away, sweep arms up to frame the face. Lower back down to your sides as you come back to the stopper.
Key focuses / Depth / Pace
Layer 2 / Add Scooter Press out to lunge, hold down, tucking knee and arms into the centre, and then extending leg and arms out long. Return to standing.
Layer 3 / Stay with Scooters
Holding hips and back still as you tuck back leg and arms into your centre. Last 10 seconds.
Finisher / Hold Sinking a little deeper, keeping chest proud, last 5 seconds.
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