Elevated Lunge Series
Set Up 1 White Spring / Level 2
Box on Platform
Optional Circle in hands
Start standing on box with both feet.
Layer 1 / Single leg squat
Hinge forward and lower left leg off back of box.
Option to raise arms overhead.
Option to lower halfway or to tap the carriage for challenge.
Hold halfway into squat, hinge forward & lower & lift back leg.
Lower toes down onto carriage and transition to lunge.
Layer 2 / Glute Lunge
Heel on carriage remains lifted.
Press carriage away slowly, dig through box heel to rise back up.
Arms press away to frame ears as carriage glides out. Pull arms back as carriage returns.
Progression / Add a scooter
Press away to lunge, hold, add scooter, pulling back leg in slowly. Press out and dig through heel to return to grow tall
Layer 3 / Hold into scooters
Hold luge shape, and scooter leg in & out slowly.
Finisher / End with a static hold. Sink a little deeper if you can, lift arms a little higher if you can.
Up Next in White Quarter Spring
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Side Arm Variation / Anterior Deltoid...
Side Arm Variation / Anterior Deltoid
Set Up 1 white spring / blue for stronger client.
Strap inside arm, weight in foot-bar arm.
Start by rising up to high kneeling.
Strap arm lifted to side and bent in a 90-degree bend, palm down. Weighted arm in goal post positionLayer 1
Keep arm i... -
Modified Long Stretch / Wheelbarrow (...
Modified Long stretch / Wheelbarrow
Setup / W or B spring for support. Prenatal or heavier clients may require a more supportive BW.
Kneeling on carriage facing foot bar, feet against shoulder blocks, hands on bar.
Find a modified plank position, lowering front of hips down toward foot bar....
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Kneeling Inner Thigh (#026)
Kneeling inner thigh / adductor with rotation
Set up / W Spring or No springs for L2
Kneeling on carriage & platform.
Set of dumbbells if appropriate.
Arms start reaching overhead, palms facing forward.Layer 1 /
Slide carriage away & drop arms into a goal post position. Squeeze carr...
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