F 14 Front Lunge Expansion EN
From standing, hinge at the hips and lean the upper torso forward to shift the weight as you step the left leg long back.
Keep the upper torso forward as you bend the right knee down low and try to work the position of the back foot back a little bit more.
Now the feet are hips width apart here.
If you’re looking back, that left foot should be in line with the left hip and the right foot should be in line with the right hip. they hide to the tiptoe of that back foot.
Keep your upper torso low so that you can really shoot out straight through that back leg.
We don’t want that back left leg to bend.
Activating through the legs, trying to get the position of the hips down as low as possible to work toward a 90 degree angle with that front knee, keeping that right knee no matter what stacked over top of the ankles.
Activate the legs away from each other as you reach the arms up in line with the spine.
And again, if your shoulders are tight, you can open the arms out a little bit here to compensate.
As you draw the shoulders down, start to move the chest and sternum in a circum-linear movement forward and up.
And again, the rib cage starts to flare here as you lift upright.
Again, the idea is we don’t wanna feel a squashing to the lower back.
And as we lift that, the left extended leg hip flexor is gonna tighten and that will govern how much you can lift out of it without squashing the lower back.
The more we force it, the more the pressure goes to the lower back.
So it’s very important to keep yourself slightly forward so that you can always control the elongation of the lumbar spine with the movement of that chest forward and up.
The legs stay active here.
They’re pulling away from each other all the time and that back left leg doesn’t bend at any point in time.
So you compensate.
If you start to bend it, that means the hip flexor is too tight.
Compensate by keeping your upper torso forward a bit and not think about coming up so much.
Again, micro movements through the ribcage chest a little bit to sense what’s going on here.
And as you release, again, reverse the direction chest and ribcage forward and down a bit, release the arms down, shift the weight over to the right leg and step your left leg forward to standing and relax.