Lateral system

  • The side walking lunge is a dynamic flexibility exercise that targets the inner thigh muscles. This exercise is suitable for intermediate and advanced fitness levels.

  • The walking drop lunge stretches the muscles at the outside of the hips. This dynamic stretch is suitable for intermediate and advanced fitness levels.

  • The side to drop lunge is an advanced dynamic stretch to enhance overall hip mobility.

  • The 3-spot lunge is an advanced exercise to promote lower body strength, balance and flexibiliy in all three planes of motion. This exercise enhances overall hip mobility.

  • The back lunge with a twist is an intermediate flexibility exercise to stretch the hip flexors, glutes and abs. This exercise also enhances low back mobility.

  • The inverted hamstring walk is an intermediate level exercise to enhance hamstring flexibility. This dynamic flexibility exercise requires good balance and proprioception.

  • The lunge with knee extension is an excellent exercise to enhance hip flexor, glute and hamstring flexibility. This dynamic stretch is suitable for intermediate and advanced fitness levels.

  • The forward walk lead leg is a beginner exercise to stretch the gluteus and hip flexor muscles. It also strengthens the core and improves coordination and single-leg balance.

  • The forward walk lead leg - MB overhead is an intermediate level exercise to stretch the glutes and hip flexors. Holding a medicine ball overhead gets the muscles of the core even firing more.

  • The forward walk trail leg is a dynamic flexibility exercise to open up the hips. This exercise is suitable for all fitness levels.