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"Ron Jones" Dynamic Warm-Up #9:
"Lateral Lunge Reach"
Keep feel FLAT and SQUARE in ALL positions!
The "DROP" comes out of hips and not by rounding the
back!
OBJECTIVE: Increase hip mobility & groin flexibility.
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Place feet much wider than hips with feet flat and pointed straight forward.
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Shift hips laterally one direction then drop hips down keeping feet pointed forward and FLAT on ground.
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Reach towards outside knee while keeping inside leg straight.
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As you reach laterally to outside, lock inside leg at knee and keep foot perfectly FLAT. Do NOT allow foot to "roll" as you lean away because you won't get the stretch on low outside leg.
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Return to center then laterally reach the opposite direction.
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Repeat 10x reaching 5x in each direction.
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After 10 total reps go to next #10 Flexion/Extension/Shoulder Retraction warm-up exercise.
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NOTE! This is #9 in a sequential series of 10 exercises. Perform as directed in exact order.
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*Advanced: Increase depth and width of stance.
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*Modifications/Substitutions: Decrease depth and speed.
Tips: A highly productive exercise for opening the
groin areas. Keeping "square and flat" as directed above is critical
with this exercise if you want the maximum benefit.
Keep feet FLAT!
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I usually start people just reaching "towards" their knee. Eventually most people can end up touching the ground with fingers or even putting their palms flat on ground with each reach. Make sure to keep flat and square and don't compensate form!
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The real benefit comes from the last couple of inches of hip drop as you reach out and down--this is where you'll really feel the groin open. Don't round back to compensate so it looks like you're dropping hips down when you're really are not! Put the movement into your hips as you finish each reach for maximum benefit.
Get Your Warm-Up DVD & Move Better
Now!
*Note:
This exercise is intended for "normal healthy"
individuals.
If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
RonJones.Org | Back to BodyXercise Library | Site Map
(Updated 7.3.08)
Be Strong.