Stretching

Lunge Progression

Lunge Progression

This progression that will help stretch the lower back, hamstrings, hip flexors, shoulders and chest. The progression starts out like the toe touch progression as you bend forward from the hips and place your hands on a foam roller. From here you move to a lunge stretch and then to a hip flexor stretch. Each time you go through the progression you should feel a greater range of motion. If you are tighter on one side you should do more work on that side to improve range of motion.  Pdf is below.

• Place your feet hip width apart and have a foam roller 6" in front of the toes.
  
• Stand tall with your hands above your head. Be as long as possible.
  

Stretching

Lunge Progression

Step 2

• Draw in belly button towards the spine and slowly bend forward from the hips.
  
• Let spine comfortably round and place hands on roller. Hold for 5 seconds.

Stretching

Lunge Progression

Step 3

• Take a big step back with the right leg into a lunge position. Keep the spine extended and straight. Left heel should stay flat on the floor. Hold for 5 seconds.

Stretching

Lunge Progression

Step 4

• While maintaining the lunge position, lift the left arm towards the ceiling. Rotate the spine and turn your head to follow your hand.
  
• Hips should stay square and not rotate. Hold for 5 seconds.

Stretching

Lunge Progression

Step 5

• Return back to the lunge position and then drop the right knee to the floor and bring the spine upright.
  
• Feet should be in line.
  
• Balance in this position while keeping the spine tall. You should feel a stretch in the hip flexors.

Stretching

Lunge Progression

Step 6

• Press the arms above your head while maintaining a long spine. Hold for 5 seconds.
  
• Keep hands above your head and rotate torso to the left. There should be no movement from the lower body.
  
• Rotate as far as possible while turning the head and reaching as high as you can with the arms. Hold for 5 seconds.
  
• Once you complete progression, stand back up and repeat on the other side. Do 5 progressions on each side.
  

Notes:

• Hold each position for at least 5 seconds. Breathe normally.
  
• Do more reps on the side that is tighter.
  
• Establish and maintain balance before you move to the next progression.
  

Lower Body Exercises

Lunge Progression

Step 1

The lunge is an exercise that can be done anywhere.  It is the easiest 1x leg exercise to do.  Performing 1x leg exercises will improve your lower body strength measurably as well as improve balance.

Start with your feet together and your hands either on your hips or behind your head.
Take an exaggerated step forward.
As your foot touches the floor make sure it is a soft (silent) landing.

Lower Body Exercises

Lunge Progression

Step 2

Lower hips towards the floor.
Keep upper body tall and knee over the ankle.
Back knee should almost touch the floor.
You may keep the back leg straight which will give you a good stretch in the hip flexor.
Push with front leg and return to starting position.
See the Video