FDM Flipbook

Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 26: Intermediate-Advanced
Reverse Lunge Straight 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 Plane: Sagittal Plane
Sets and Repetitions: 1-3 sets / 6-20 repetitions per side
• Movement Description:
Place the left 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 left foot on top of the FD while allowing the knees and hip of the
left leg to flex equally.
Keep the knee of the left leg in extension while the hip goes into extension.
Allow the heel of the left foot to lift off the FD as the leg travels backward.
Maintain the weight distribution off the left leg primarily in the heel, not allowing foot to pronate or the hip to internally rotate.
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:
26
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