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Movement Prep #6:
"Forward Lunge/Forearm-to-Instep"
.
1.(Lunge & Slide
Elbow Down Inside Leg) 2.(Split
Hands) 3.(Shift
Back; Flatten Both Feet)
4.(Lift Front
Toes) 5.(Step
Into Next Lunge) 6.(Slide Down & Repeat Above)
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Step out and down into long lunge.
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Drop both hands down on inside of lead leg.
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Slide inside elbow down inner leg.
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Briefly touch ground with both hands then "split" hands over lead leg.
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Slide back foot up slightly then "rock back" so you can get heel FLAT on ground.
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While keeping back foot flat and back leg straight, lift front toes putting lead leg hamstrings on "dynamic" stretch.
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Step forward and down into next lunge.
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Perform 6-10 alternating lunge reps on each side.
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Repeat reps then go to #7 Backward Lunge Twist warm-up exercise.
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NOTE! This is #6 in a sequential series of 10 exercises. Perform as directed in exact order.
Tips: It is critical that keep the back leg
STRAIGHT as you bring back heel to ground and keep heel down and leg straight as
you pick up front toes. If you compensate on the above you'll blow the great
calf and hamstring stretch.
-
The Forward Lunge/Forearm-to-Instep was incredibly awkward, difficult, and frustrating when I started. However, after a few weeks of doing them I was able to easily glide through each lunge non-stop with elegance and fluidity. Like all the Movement Prep exercises, this one has a high rate of return if you put out the effort. Don't give up! You'll learn to enjoy and master this great exercise in a few weeks or less. I actually look better on this one now than the original photos above depict because I can keep my back "more flat" as I hip hinge.
View List of All Movement Prep Exercises
Movement Prep Exercise Handout
Learn More About Mark Verstegen's
Movement Prep Exercises
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Book and DVD are highly recommended! See great photos, justifications, and video clips or exercise actions.
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.
RonJones.Org | Back to BodyXercises | Site Map
(Updated 1-25-06)
Be Strong.