CHAPTER 9 FUNCTIONAL PROGRAMMING FOR STABILITY-MOBILITY AND MOVEMENT | ACE PERSONAL TRAINER MANUAL
Figure 9-58 Lunge matrix
Objective: To promote stability and mobility throughout the kinetic chain using variations of the standard lunge movement
Note: Trainers should progress to this exercise only after a client demonstrates good technique with a standard forward lunge.
Preparation and position:
• Using the grid presented on the next page, the trainer can teach the client to move in all eight directions, starting and ending each repetition from the center position.
• Engage the core muscles to stabilize the lumbar spine in the neutral position and maintain this position throughout the exercise.
Exercise: • Follow the same technique instructions outlined in Figure 9-57. • The trainer teaches the directional movements with stepping prior to introducing lunges. • When lunging forward, backward, and sideways, align the feet and hips forward (a, c, e, & g). • When lunging to the oblique angles, align the feet and hips in that direction (b, d, f, & h). • Perform one to three sets to each direction with each leg.
Source: Gray, G. & Tiberio, D. (2007). Chain Reaction Function. Adrian, Mich.: Gray Institute.
