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Movement: Dynamic Strength/Endurance Sling Patterning Exercise 30: Intermediate Split Curtsy Toe Tap 1 2 3 4 5 5 Notes: R 30
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 R
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3D Movement Level 1
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Scientific Principles to Consider w
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Movement: Active Isolated Mobility
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