| Course: PHRE 3040 – Resistance Training |
Movement Pattern: Whole Body |
Target: Hip Adductors |
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Expectation: [if 456 equals=”Supervised Practice”]Supervised Practice [/if 456][if 456 not_equal=”Supervised Practice”]Independent Learning[/if 456] |
[579] |
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| Description: |
Elbow-to-Instep Lunge
- Start with your feet together standing on a mat.
- Take a long lunge step with your right leg so that your left leg is fully extended behind you and your right leg forms a 90 degree angle. At the same time twist your core to the left so that your right elbow is near you right foot and your shoulder is next to your knee.
- Drive your hips to the floor, elongating that left leg. Hold this position for a few seconds.
Elbow-to-Instep Lunge with Rotation
- Start with your feet together standing on a mat.
- Take a long lunge step with your right leg so that your left leg is fully extended behind you and your right leg forms a 90 degree angle. At the same time twist your core to the left so that your right elbow is near you right foot and your shoulder is next to your knee.
- Drive your hips to the floor, elongating that left leg. Hold this position for a few seconds.
- Then, rotate your chest towards the sky and reach with your right hand extended leaving it pointed to the sky.
- Bring your arm down slowly, and return to standing position. Repeat with the other side.
Knee Hug to Forward Lunge – Elbow to Instep with Hamstrings Stretch
- Lift right knee to chest and grab below knee with hands
- Pull knee to chest while contracting left glute
- Step forward into lunge
- Place left hand on the ground and right elbow to the inside of the right foot, and hold stretch for two seconds
- Place right hand outside of foot and push hips to sky and hold for two seconds
- Drop hips, lift chest, and step into next stretch
- Continue for prescribed number of repetitions
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