Lunge Series

Question 1

Lunge on the Floor

Muscles: Glutes, Hamstrings, Quads

Answer 1

1/2 Spring
- Standing foot next to the footbar (if tall reformer, use platform)
- The other foot is up against the shoulder block, dorsi flexed. Leg straight.

INHALE: Bend your standing foot and sink down - aim for a 90-degree angle. For a count of 4. Pause at the bottom.
EXHALE: return to start

CUE: Keeping the knee over the ankle. All the weight is on the front foot. The back leg is along for the ride.
KNEE issue, don’t go down so far

Question 2

Lunge Kick back
Lunge Kick back - turned out

Muscles: Glutes, Hamstrings, Quads

Answer 2

1 - 1.5 spring
Standing foot is towards the middle of the carriage (if tall reformer use platform)
- Hands on the footbar
- Shoulders behind the hands
- Knees lined up.
- Glutes sit back towards your heels like you are in the starting block
- Flat Back

EXHALE: Contract abs. Push back to a straight leg
INHALE: Return to start
CUES: Knees stay over the ankle. Look down

Question 3

Table Kickback

Muscles: Lats, Quads, glutes, abdominal rectus

Answer 3

1/2 Springs
Stand in the mid of the reformer
Feet apart
Hands on footbar, shoulder distance apart
Shoulders behind the hands
Bend knees, hover above the reformer
Flat back. Hips in line with shoulders. Like a table

EXHALE: Push feet out to straight leg
INHALE: Bend knees to return to start