LOWER BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Lower Body Movements involve the following movements: knee extension, hip extension, and plantar flexion. Lower Body Movements are those that will help increase strength in the lower back, quadriceps, hamstrings, gluteus muscle group, hip extensors, flexors, adductors, abductors, and the muscles of the lower leg (calf and ankle). Bilateral Movements are prominent within the program, but we also utilize a lot of unilateral variations which are more sports specific and help reduce stress placed on the body during training.

LANDMINE LOWER BODY EXERCISES

Landmine Variations for Lower Body Movement patterns are an excellent alternative. Especially when trying to incorporate a lateral component. They are easy to teach and offer a little more stability to an already challenging movement pattern.

Landmine: Lateral Lunge / Low Hold

An Athlete can either utilize and landmine attachment or place the end of the bar in a stable corner

• The movement begins with an athletic stance facing the bar. Feet hip width apart and pointed out slightly.
• It is important that your knees track over your ankles and that your thigh, knee, shin and foot are all in-line during the movement pattern
• Next grab the end of the bar with both hands, holding with straight arms between your legs
• Lateral Lunge as deep as you can, with a flat foot, while maintaining a neutral spine.
• Your lunge leg should be 90° to your trail leg, which should be straight
• From the bottom position, push hard with the forward heel to return to the starting position.
• Maintain a spine neutral upright torso throughout the movement pattern.
• Your chest should always come up first, before your hips. Not the other way around. This will always be your biggest challenge
• Alternate legs for number of reps prescribed.