F 13 Star Lunge EN

From standing, shift the weight over to the right leg and step that left leg quite long back.

As you do that, allow for the upper torso to come forward a little bit to, for one, stabilize the balance as you reach the leg back.

And at the same time, also allow for there to be length into the leg by having the upper torso forward, allowing for that hip flexor to relax.

Now you’re wanting to have the leg back, I would say, depending on your height, between a meter and a meter and a half, or it could be a little bit less than that of course, a meter and a half is quite a bit, a very tall person would be that, but you’re wanting quite a bit of space between the legs.

Now the back foot is kind of pointing diagonally toward the front and that front knee is bent and we’re trying as much as possible to get that front knee down to about 90 degrees. you can shuffle the legs forward and backward to try to find the position whereby you can sort of get the hips down lower and that front knee more or less to 90 or even a little bit above 90 is okay.

So first you wanna stabilize through the legs here by gripping the legs away from each other.

Keep the arms relaxed for a second.

Keep the upper torso forward.

As you activate the legs away from each other, try to lift the chest forward and up a little bit.

Now reach the arms out to the side because of the position of the leg being back here.

Now the hips are kind of pointing diagonally forward.

The arms will come in line with that diagonal direction forward and spread through the fingers, creating nice straight lines through from hand to hand.

Draw the shoulders down towards the hips, keep the neck relaxed and neutral, but continue to extend out through the back of the head, crown of the head upward.

As you activate through both legs, you can start to move the sternum a little bit forward and see if you can lift up a bit more.

What we don’t want to do here is stick the butt out and arch into the lower back.

We’d want to try to keep that pelvis down and neutral and also try to keep the upper torso constantly facing slightly diagonally forward in this position.

So it’s not that the upper torso turns laterally out, it’s pointing slightly diagonally forward.

So you’re facing kind of a diagonal left forward position here.

Activate with the arms as you draw the shoulders down and make sure not to let the arms drop spread through the fingertips, activate through the legs, and again, little micro movements through the sternum and chest to engage again what it feels like to work with these multiple different activations in our Distributed Activation principle.

To release here now, slowly allow the arms to lower down, turn a little bit more towards the front, shift the weight to the right leg, and step forward to a standing position again to relax.