FDM Flipbook

Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 29: Intermediate-Advanced
Crossover Lunge
Objective:
Improved movement efficiency in frontal plane lunge patterning
• Primary Movement: Bilateral sagittal plane ankle/knee/hip flexion and extension
Bilateral frontal plane hip ab/adduction.
Primary Movement Plane: Frontal Plane
Sets and Repetitions: 1-3 sets / 6 -12 repetitions per side
• Movement Description:
Place left 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 right leg, shift your hips backward while at the same time flexing in the hip,
knee and ankle.
• Concurrent to the above, allow the left hip to adduct while allowing the FD to shift backward and toward the stationary leg,
extending the hip, flexing the knee and allowing the heel to lift off the FD while going into dorsi-flexion.
Keep a tall spine and the load through the heel of the left foot.
Return to the starting position and repeat for the desired number of repetitions.
• Switch sides and repeat.
• Foundation Movement:
Begin with a FD backward lunge and progressively bring the FD across the midline slightly.
• Limit range of motion if posture is compromised or if there is any undue stress on the foot, ankles, knees or hips.
• Progressions:
• Hold external load and/or attach resistance tubing to FD on side that FD is going to go toward.
Notes:
29
R