Lateral Lunge on Instability Discs
Some activities require you to be balanced, fluid and dynamic while moving laterally. This exercise is designed to develop this ability.
Procedure:
Set-Up is similar to the Squats on Instability Discs but place the discs wider than shoulder width. Grasp balance poles in either hand and balance on the balls of your feet on both discs. Now lunge laterally to the right, not exceeding a 3/4 depth in the lunge. Keep your hips square to the front and lunge until about 90% of your weight is on the right foot. Rise up from the lunge and repeat the movement to the left this time.
Tips:
This should become a fluid movement after some practice. Work on making the transitions smooth and balanced and then work to develop more speed and quickness. For an added challenge you can transition from side to side while remaining in a 3/4 squat. To make things really challenging, lose the balance poles, hold a training bell over your head or toss a small med ball between your hands or have a partner toss it to you as you perform the movement.
Required Equipment:
Instability Disks
Balancing Poles
Optional Equipment:
Hand Bells
Small Ball
Focus:
Balance
Body Awareness
Coordination
Grace
Posture
Sports:
Climbing
Skiing
Surfing
Tennis
Volleyball
