Blue Band: In-line Lunge

The inline lunge, which is performed on the Functional Movement board can seem like a balancing act to many. In this movement pattern, balance is not the only thing that we are looking for! During this exercise, your coach is able to gather valuable information in regards to your current:

  1. Stability of the trunk during alternating patterns and without the use of the arms as a counter balance
  2. Hip, ankle, knee, and foot mobility/stability for both sides
  3. The functional symmetry between L and R sides

When there is a loss of balance, inability to complete the full movement pattern, or pain while performing, it will be important to be cautious while moving through lunges.

What does this mean when it comes to exercise?

If a blue wristband is something that you are currently sporting, our main focus will be to obtain full range of motion during this movement prior to adding an external load.

Examples of exercises not performed with a blue band:

  • Loaded lunges

How can I work to get out of my band? I want to do some of those exercises!!

1. 1/2 Kneeling Hip Flexor Stretch

Purpose: Improve length of hip flexors and teach your body about hip extension rather than lumbar extension

How to perform it:

  • Set yourself up in a half-kneeling position, with the R leg forward and L leg down on the floor. Ensure that both knees are at 90 degrees.
  • Place your hands on your R knee and keep arms extended straight to keep your chest tall.
  • Press your R knee away from your body, while tensing the L glute.
  • Push forward until you feel a mild stretch in your L hip flexor.
  • Hold for 1 minute.

Repeat: 1 minute on each side

2. 1/2 Kneeling Ankle Mobes

Purpose: Improve ankle mobility - dorsiflexion

How to perform it:

  • Set yourself up in a half-kneeling position with your L foot forward. Set the dowel rod up outside of the pinky on the L foot.
  • While holding onto the dowel rod, drive your L knee to the outside of the dowel rod, away from your midline.
  • Pause for a few seconds, reset to starting position, then drive knee forward again. Keep repeating these steps.
  • *Focus on keeping the L heel on the floor the entire time.

Repeat: 1 minute on each side

Let's conquer this band together,
Coach Cari

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