F 21 Z Lunge Ascend EN

Starting from the Z lunge with the hands down onto the floor and the left leg back.

Activate the legs toward each other as you lift the upper torso upright and place the right forearm or right wrist on top of that right knee.

Check in here for a second to activate the legs toward each other and draw the shoulders down towards the hips once.

So as you stabilize there, start to bend that left knee and bring the heel in towards the buttock. feel too much pressure to the top of that left knee, you’re going to take that left hand back around to the top of the left foot and hold on to the top of the left foot.

If there’s too much pressure to the knee, then you’re just going to keep that left hand onto the waist and the right hand onto the knee and you’re just going to be bending the knee only to the point where it’s comfortable and you’re going to more or less stay in this position.

Now if you’re taking the top of that left foot now and you’re feeling comfortable here, you can take the right hand back around to grab onto the top of the left foot as well.

And again, if you’re not feeling comfortable, you keep that right hand onto the knee and work just with one hand.

So with both hands or one hand onto that back foot, you’re going to start first to undulate the rib cage from side to side, forward and up as well as the sternum moving forward and up as well.

Again, you’re thinking of this movement as a little bit side to side in a circumlinear motion upward.

Once you’ve come up to the position where you feel comfortable, meaning that you’re going to start to feel a pull across the front of that left hip and into the quadricep, then you’re going to see if you can pull that left heel a little bit more in towards the buttock.

Nothing too strong here.

It’s only just about understanding where those limitations in flexibility are on the quadricep and in the hip flexor.

Continue to draw the shoulders down here, maintaining that control that you have of the rib cage movement and the the chest movement forward and up.

At no point do you want to feel stuck in this.

You want to feel that at any point in time you can kind of make it loose and malleable.

Now to release here now, allow for the upper torso to come forward a little bit as you release slowly the heel away from the buttock.

Now allow for the hands to release from the foot.

As the arms come forward, keep the foot up in the air initially.

You can place the right wrist onto the knee for a second here, and the left hand onto the waist.

Slowly let that left leg go down to the floor as you continue to draw that right foot toward the left leg.

So you’re keeping the legs active here.

And once the foot has reached the floor, you can release the hands down to the floor again by keeping the legs drawing toward each other to stabilize and making sure that the neck is relaxed.