F 22 Z Lunge Ascend Torsion EN

From the Z lunge with your hands down onto the ground, activate the legs toward each other as you keep the hips low, lifting the upper torso upright.

Taking the left hand to go to the outside of that right thigh and connecting it to the thigh and creating a resistance, the thigh pushes into the left hand or wrist and the left arm or hand or wrist pushes back into the thigh.

Once you feel comfortable here with that activation, slowly start to bend the left knee and lift the heel up into the air.

Now the heel doesn’t have to come toward the buttock that much, you just need to bend it and lift it into the air here.

Now if you feel confident here, you want to sweep that right arm around and back can take the outside edge of the top of that left foot.

Now, you want that foot to be more or less straight, pointing backwards, a little bit challenging to be able to control the movement of the ankle, but essentially you don’t want that foot to be turning in.

And you’re creating a little bit of a resistance now with the outside edge of that left foot against the right hand that holds it.

As you draw both shoulders down here, the head and chin and nose are more or less in line sternum, and you think of the lever or the pivot from the center of the chest, starting to turn the chest to the right side as you continue to draw the shoulders down, engaging the twist and maintaining the opposition with the left hand against the right thigh.

To release here, start to release the twist slightly forward, continuing to draw the shoulders down, release the back foot first but don’t let the foot go down to the ground.

Slowly as you come around to the front you can start to release the back foot down to the ground as you release the left hand from the outside edge of the right knee and slowly bring the hands back down to the ground.