Inline Lunge Correctives

Stability WOD: Part 6 of 7 Inline Lunge

Many of the attendees who have taken our @certifiedfsc course have told me that something clicks for them when we explain the thought process behind a leg lower being a single leg deadlift on your back OR how a lying hip flexion drill turns into a sled march. People begin to see the “why” and the “how” come together.

I’ve dubbed this series the “Stability WOD” because I think there are a lot of people on the mobility train that are uncertain of what to do next. How do I integrate the new ranges of motion I’ve gained from X mobility drill into my training so that the brain locks it in and keeps it? If you don’t use it, you lose it.

I don’t believe it’s as easy as stretching & rolling your hip, then squatting or deadlifting 4 wheels. I love those exercises, but I like them to be progressed in a manner that motor learning can occur.

What is a “stability” drill? Motor learning? Patterning? Movement? Corrective? Lifting weights with good form? Yes. Yes. and Yes.

As you can see below there is a logical progression going from the ground to standing to locomotion. For simplicity’s sake I picked 5 to show you…

Single Leg Hip lift – We use the tennis ball to get active hip flexion on the opposite side thus locking down the lumbar spine so you can’t use your back as your glute. Toe up so that you can’t use your calf as your glute.

1/2 kneeling KB Chop/Lift – the half kneeling position is an upright single leg hip lift. The chop & lift adds a reaching component that the brain & nervous system crave.

Goblet Split Squat – now we’re turning that half kneeling position into a resistance exercise.

2 KB/DB Walking Lunge – walking lunges are far along in the progression because you’ve added a decelerative & accelerative component to the exercise.

Single Leg Hop – the landing position for a single leg hop is a single leg hip lift standing up. Can’t single leg hip lift with a glute that works well on the ground? It will probably be difficult to accept the ground well on a hop.