The Outer Unit
Lunge—Static and Dynamic
Note: This exercise requires a dowel rod. Static and Dynamic Lunges are excellent interactive exercises for the core muscles and lower extremities. I chose these exercises because they are neurologically challenging to the entire body. Static Lunge Position: Place a dowel rod across your shoulders, gripping it at
shoulder width. Keep your elbows under your wrists; this activates the thoracic erectors and helps stabilize the core. Make sure your posture is upright with a neutral spinal curve (no bending, shifting, or leaning). Movement:
1. Draw your belly button in toward your spine to activate the inner unit. 2. Slowly step forward with either leg until your shinbone is perpendicular to the floor. 3. Once you have reached the lunge position with your upper body erect, let your back leg descend to the floor until your knee gently touches the floor. Make sure you keep the shinbone on your lead leg perpendicular to the floor.
14 David Grisaffi