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"Ron Jones" Dynamic Warm-Up #6:
"Forward Lunge Reach"


Forward Lunge Reach-1
Do NO T round back as you reach!

Exercise Figure Ron Jones Dynamic Warm-Up DVD

OBJECTIVE: Increase back& hip mobility, & dynamic balance.

  1. Lunge step out with lead knee over ankle and both feet pointed forward.

  2. Reach down towards knee.  A progression would be reaching down on the inside of knee if spinal mobility allows--See photo below.

  3. Repeat 10x alternating legs for each reach.

  4. After 10 total reps go to next #7 Backwards Lunge Twist warm-up exercise.

  5. NOTE! This is #6 in a sequential series of 10 exercises. Perform as directed in exact order.

  6. *Advanced: Increase depth of reach or angle of reach.

  7. *Modifications/Substitutions:  Don't reach as low.  I like people to at least reach as low as their lead leg knee.  If possible, you can also reach lower towards calf.

Exercise Figure Tips: Don't allow your back or trail leg to "collapse" as you lunge forward because this will shove your body over front knee collapsing posture.  This is another great functional exercise movement pattern to keep up with that will help your everyday activities.  Lunges are balance and core challenging because of the split foot position--go slow at first until you get a feel for them.

Forward Lunge Reach-2
Progression=Reach to inside of knee & twist spine

Ron Jones Dynamic Warm-Up DVD
Get Your Warm-Up DVD & Move Better Now!

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 7.2.08)

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