FDM Flipbook

Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 31: Advanced
Lateral to Backward Lunge
Objective:
• Primary Movement:
Improved movement efficiency in multi-planar lunge patterning
Unilateral sagittal plane ankle/knee/hip flexion and extension and unilateral frontal plane hip
abduction to transverse plane circumduction then sagittal plane hip flexion, isometric knee
extension and ankle inversion and eversion.
Primary Motion Plane: Frontal and Transverse Plane
Sets and Repetitions: 1-3 sets / 5-15 repetitions per side
• Movement Description:
Place the right foot a top of the FD with the same side knee, hip and ankle very slightly flexed in a tall standing position.
• Keeping the majority of your load over the left leg, shift your hips backward while at the same time flexing in the hip,
knee and ankle.
• Concurrent to the above, allow the right hip to abduct, keeping the knee straight and the ankle to invert, keeping the bottom
of the foot firm on the FD.
• At the end of the lateral lunge range of motion, keeping the knee extended, pull the FD back so that you are in a backward
lunge position and then return to the starting position from the backward lunge position.
• Repeat for the desired number of repetitions then switch sides.
• Foundation Movement:
• Perform the lateral lunge and/or the backward lunge until mastered.
• Progressions:
• Hold external load in hands.
Notes:
31
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