EXERCISE 5. ON THE BALL SIDE LUNGES WITH FLOOR TOUCH
THE LEVEL 1. BEGINNERS PROGRAM
On the ball side lunges with floor touch, is a combination dexterity and flexibility training exercise. It helps to activate the chain activation and integration of muscles running from the feet all the way to the hands. At the same time it challenges ones balance and is a safe way to activate the actions and ranges of motion
Found in exercises classified as power moves or plyometrics.
This exercise will teach you how to push off with one leg, from a side lunging position, and with power, carry your weight across the top of the ball and drop into a lunge on the opposite leg, fully transferring most of your bodyweight to the opposite leg.
- Place the ball on a firm, flat surface. Sit on top of the ball in the wide knee squatting position. Raise hands to eye level.
Now check your form.
Are your knees over your ankles? Are you extending upward though the spine? Are your hands at eyelevel and visible at the edges of your peripheral vision.
- Now by pivoting in you’re pelvic and hip joints.
Lunge to your right.
This position straightens the left leg and lightly stretches the left inner leg muscles (adductors).
This lunging position to the right, loads the right leg with most of your body weight. While holding this lunging position of the right leg, turn your torso toward the right leg, so your chest bone (sternum) faces the right thigh.
Then bend forward from the right hip and touch your lower rib cage to your right thigh. Touch the ground with your hands at both sides of the right foot.
- Now push upward with your right leg and as you push and raise, shift your pelvic back to the wide knee, hands up to eye level, squatting position.
As you rise up,
And lift through the spine.
You can look up at the sky in this rising transitional motion, but be mindful of your balance.
- Carrie the momentum across to the left leg and drop into a left leg lunging position. With your right leg straight and stretching the inner leg muscles (adductors). Fold forward from the left hip, downward and touch your fingers to the ground at both sides of your left foot.
The ribs should touch your left thigh
- With the body weight loading your left lunging leg, push off with power and control and extend through the spine and raise the hands and torso upward as you Inhale. Carrie the momentum over the ball and back down into the right lunging position. Repeat 5 times, right and then left, until you feel confidence and strength in this motion combination,
Then increase to the presentation level of reps and pace .
In the wide knee squatting position, as you’re sitting on the ball. Your feet have a specific comfortable distance between them; try to keep your feet in the same placement throughout the whole right- left lunging transition.