Set-up:
Face the side of the room.
Foot closest to the front of the room is on the box; foot closest to the pegs on the carriage rests against the shoulder rest.
Stand tall, both legs long.
Movement:
Inhale, bend the standing knee to lower into a lunge, keeping the weight centred over the standing leg and the carriage leg is extended.
Exhale, press through the standing leg to return to standing.
Maintain an upright posture and keep the hips square throughout.
Hold:
Isometric hold in the low lateral lunge position.
Pulses:
Controlled lower and lift into the standing leg, keeping the torso stable.
Scooter:
Keep the standing leg completely still and stable while bending and pressing the carriage leg in and out.
1B
6th, 3rd, 2nd
Floor box
Inhale lower, exhale to rise.
Muscles Worked:
Gluteals (Maximus, Medius, Minimus): Finding connection to muscles in the supporting leg.
Quadriceps: Control lowering and assist in pressing back up.
Hamstrings: Control lowering and assist in pressing back up.
Core (including Obliques): Maintain long spine posture in incline and spinal stability.
Muscles Mobilised:
Hamstring of the Leg Against the Shoulder Rest: Stretched and activated to support stability and extension.
Spine in Long Extension: Mobilised to maintain upright posture and spinal integrity throughout the exercise.
Weights-Dumbbells:
Use dumbbells — either framing the knee or performing light overhead extensions.
Ball:
Use a ball for overhead movements to engage the core and shoulders.
Regression:
Reduce the depth of the lunge. Springs: Increase spring resistance for more support (More springs make it harder to push the carriage out but easier on the adductors because the springs assist the return.)
Progression:
Springs: Use fewer springs to reduce assistance and increase adductor demand.
Range of Motion: Increase depth for a deeper lunge.
Arm Choreography:
Option to sweep the arms forward as you lower, and back as you rise. Alternatively, open to cactus arms and press overhead on the lower.
Add Lateral Scooter:
Slide the carriage leg in and straight out before rising up.