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Movement: Dynamic Strength/Endurance Sling Patterning Exercise 29: Intermediate-Advanced Crossover Lunge 1 2 3 4 5 Notes: R 29
Movement: Dynamic Strength/Endurance Sling Patterning Exercise 30: Advanced Crossover Lunge with Toe Tap Objective: Improved movement effciency in transverse plane lunge patterning Primary Movement: Squat pattern • Primary Movement Plane: Bilateral sagittal plane ankle/knee/hip flexion and extension and bilateral frontal plane hip ab/adduction. Thoracic flexion and rotation. Sets and Repetitions: 1- 3 sets / 5 -15 repetitions per side • Movement Description: • Begin with right foot on top of the FD with the same side knee, hip and ankle very slightly flexed in a tall standing position. • Keeping th majority of your load over the left leg, shift your hips backward while at the same time flexing in the hip, knee and ankle of the left leg. • Keep the right knee mostly extended as you reach back and to the left. • While reaching with the right leg back on the FD, keeping a long spine rotate the torso to the left and reach the right hand to the outside of the left foot. • Be sure to keep the core braced without flexing the spine at the end of the range of motion then return to the starting position under control with no momentum. • Repeat for the desired number of repetiition then switch and repeat on the opposite side. • Foundation Movement: • Limit the range of motion on the reach or attach tubing to pull the leg into the end range of motion • Progressions: • Hold a light weight in the reaching arm or attach tubing to pull the leg into the end range of motion Notes: 30 R
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3D Movement Level 1
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