Lunge Test Evaluation sect. 3

3) If your hands are coming off of your head from either your torso bending forward or because you need them for addition balance we want to make sure we are bracing properly and have adequate T-spine mobility so that your legs aren’t working harder than the should be.

 

2-3 Days per week perform the following

      1. Tissue work up and down the T/spine with foam roller or peanut 60-120 seconds

      1. Tissue work for the Latissimus dorsi 60 seconds each arm

      1. Tissue work for the pectoralis major/minor 60 seconds each arm
      2. Dead bugs 2 sets of 10 each side

      1. Elbows on wall T-spine mob 1-2 sets 45-90 seconds
      2. Banded Lateral steps 2 sets of 10 each direction

    1. Ant. Loaded Squat (light weight) 2-3 sets of 8 rep

    1. Split Squat ISO Holds 2-3 sets of 5 reps (10 second hold for each rep)