BIRTHFIT MOVEMENT: THE LUNGE

The lunge is a great movement that can reveal any asymmetries while also strengthening the legs, core, and posterior chain. Whenever we work with someone and they have any sort of discomfort while doing lunges, we advise them to see a chiropractor immediately. Just like the squat, the lunge may be an ideal position to birth your baby in.
[vc_video link=”https://www.youtube.com/watch?v=VJ7VTSK8twQ&feature=youtu.be”]

 

TRAINING

 

ROOKIE

Spend 15 min getting comfortable with the front squat. Use a PVC or light dumb bells to hold in the rack position.

 

8 min Running Clock:

20 Alternating Walking Lunges

30s Side Plank Hold (Knees or Toes)

*Rest as needed.

 

 

PROSPECT

Spend 15 min getting comfortable with the front squat. If you are experienced, then perform 3 x 5 at your pace and choice of weights.

 

8 min Running Clock:

20 Alternating Walking Lunges

30s Side Plank Hold

*Rest as needed.

 

 

ALL-STAR

Front Squat

3 x 5

 

10 min Running Clock:

20 Alternating Walking Lunges

4 Dumb bell Snatches (2R / 2L)

30s Side Plank

*Rest as needed.

 

 

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