FDM Flipbook

Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 27: Intermediate-Advanced
Reverse Lunge Bent Leg
Objective:
Improved movement efficiency in lunge patterning
• Primary Movement: Dynamic bilateral ankle plantar/dorsi-flexion, knee flexion/extension and hip
flexion/extension
Primary Movement: Sagittal Plane
Sets and Repetitions: 1-3 sets / 6-20 repetitions
• Movement Description:
Place right foot on the FD with the right knee and hip very slightly flexed in a tall standing position.
• Keeping a tall spine, push the FD backward with the right foot on top allowing the right knee to flex significantly and the
hip to extend slightly enabling toes to extend and foot to go into dorsi-flexion.
During the backward movement allow the knees and hip of the left leg to flex equally.
Once the full available range of motion is achieved, return to the starting position keeping the torso vertical.
• Repeat for the desired number of repetitions, switch and repeat on the opposite side.
• Foundation Movement:
• Limit range of motion and/or provide stable external stability until movement is accomplished with proper form
• Progressions:
• Hold onto bilateral, ipsilateral or contralateral external load and/or attach resistance tubing in the same or variable planes
of motion for reactive neuromuscular training
Notes:
27
R