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 Reverse Lunge

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 standing lateral to the bar.
• Hold the end of the loaded bar, in front of your body, under arm, with the bar resting on your elbows
• Standing with all your weight on your trail (outside) leg, Reverse Lunge
• Slowly lower your hips and touch your lead (inside) knee to the floor
• Try to maintain a relatively upright posture. Take a deep breath and hold it during the decent.
• It is important that your knees track over your ankles and that your thigh, knee, lower leg and foot are all in-line during the movement pattern
• Push your foot through the floor as hard as possible when pushing back to the starting position.
• Raise your lead (inside) knee to waist level at the top of the movement. Knee bent 90°, foot dorsi flexed, toe up
• Lock out the work leg at the top of the movement in an attempt to stabilize your hips
• Maintain your head in a neutral, double chin position, looking slightly down.
• Perform the number of reps prescribed and then switch legs