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Transverse Lunge
HOW: Take a step 130 deg back and out to the side. Bend at your hip and knee and descend into a lunge. You will need to turn and pivot your back leg to spin. Push yourself back up to starting position FEEL: You should...
Sagittal Plane Lunge Matrix
HOW: You are going to be moving in a straight line forward and backwards in this exercise. Step backwards into a lunge position. Drive your front leg in the ground and push yourself back up. Immediately step forward into a forward lunge with the same...
Retro Monster Walks
HOW: Drive your knees outward the entire time and stay low, stepping backwards slowly FEEL: You should feel your glutes and quads activated the entire time COMPENSATION: Don’t let your back knee cave in as you take a step forward with your opposite leg. Drive...
Posterior Lunge to Single Leg Balance
HOW: Step back with one leg. Keeping your weight on your front leg, drive into the ground and push yourself back up into a single leg balance position FEEL: Feel your glutes and your quads of your front leg working COMPENSATION: Don't push with your...
Hip W's With Band
HOW: Keep constant outward tension on the band the entire time. Start in a ready squat position. If going to the left, take one step forward and to the left with your left leg. Then bring your right leg up back to the ready position....
Frontal Plane Lunge Matrix
HOW: You are going to be moving side-to-side in this exercise. Step to the side into a lateral/side lunge to the left. Drive your left leg in the ground and push yourself back up. Immediately go into a curtsey lunge with your left reaching behind...
Forward Monster Walks
HOW: Drive your knees outward the entire time and stay low, stepping forward slowly FEEL: You should feel your glutes and quads activated the entire time COMPENSATION: Don’t let your back knee cave in as you take a step forward with your opposite leg. Drive...
Curtsey Lunge
HOW: Step backwards and out to the side like you were to perform a curtsey. Keep your weight on your front leg FEEL: You should feel a good glute stretch and your hip muscles activated COMPENSATION: Don’t put too much of your weight on your...
Curtsey Lunge to Single Leg Balance
HOW: Step backwards and out to the side like you were to perform a curtsey. Keep your weight on your front leg. Drive up and come to standing on one leg on the way back FEEL: You should feel a good glute stretch and your...
Anterior Lunge
HOW: Step forward with one of your feet and slowly descend into a lunge position. Push yourself back to your starting position with both of your feet FEEL: Your should feel your glutes, quadriceps, and hamstrings working on both sides COMPENSATION: Don’t let your knee...