Set-up:
Front foot on the box, front leg straight.
Back (carriage) leg bent and foot placed against the shoulder rest.
Hands on hips.
Movement:
Inhale, lower into the lunge while tilting the upper body slightly forward and extending the back leg.
Exhale, return to start with control, keeping the front leg grounded and stable throughout.
Scooter the Carriage:
Use the back leg to push the carriage in and out while the front leg stays still.
Hold:
Pause in the deepest lunge to build endurance and stability.
Rise onto Toe:
Lift the heel of the supporting leg to challenge balance and strength.
Pulses into Supporting Leg:
Make small controlled pulses into the supporting leg while keeping the torso long.
Hinge:
Add a small hinge forward and return upright with the upper body while holding the lunge position. Flat back.
1B
3rd, 2nd
Floor box
Inhale to lower, exhale to rise
Muscles Worked:
Gluteals and hamstrings (front leg): Stabilise and control the lunge.
Quadriceps (front leg): Maintain isometric strength and knee alignment.
Gluteals and hamstrings (back leg): Drive the carriage and control return.
Adductors and abductors: Support pelvic and hip stability.
Core stabilisers: Maintain trunk alignment and balance.
Muscles Mobilised:
Hip flexors (back leg): Lengthened through extension.
Ankles (front foot): Mobilised through dorsiflexion and plantarflexion.
Thoracic spine: Mobilised with arm reaches or overhead work.
Weights-Dumbbells:
Add bicep curls, rows, or overhead presses for upper body integration.
Ball:
Use between hands.
Ring:
Incorporate for arm work.
Regression:
Keep both hands on hips for added stability and simpler coordination.
Springs: add more springs (e.g., 1R) to provide support and slow carriage movement.
Progression:
Add layers or equipment (weights, ball, PILAT3S Ring) to increase complexity. Springs: use fewer springs to increase instability and engagement (1Y).
Modification:
Perform a supported ground lunge, using the footbar for support.
Arm choreography:
For example: sweep the arms forward as you lower, and back as you rise. Or open to cactus arms and extend arms on the lower.
Scooter Combination:
At the lowest point of the lunge, bend the back knee and bring carriage in, then re-extend it before returning to upright.
Torso Rotation:
Add rotation through the upper body toward the front leg at the bottom of the lunge. Rotate back to center before rising, or perform the rotation and return as part of a simultaneous movement with the lunge.