Dynamic body-weight exercises are important for life-long locomotion and they also improve strength, stability, and coordination.
The best part is: you can do these movements pretty much anywhere and anytime.
Incorporating lateral moves is like a double whammy to your workout. We use these lateral exercises a lot in our studio at Total Reformation because they help reduce the risk of injury and they enhance the body's proprioception. Focus points are the hip, knees and ankles in which a lot of people or athletes get injured. We are always moving forward, rarely backwards or sideways, and when we have to change direction abruptly, like in a sports game or even doing the housework, this type of brain pattern and body integration can withstand the sudden change of direction with stability and ease. All in all, everybody and every trainer or coach should be using lateral movements in their repertoire to help reduce injury or to help build up strength slowly from lateral injuries.
Please note: If you have past injuries or are currently experiencing pain or discomfort please seek professional advice from your health-care practitioner before attempting these movements.
Prep: Be sure to complete myofascial release and warm up before proceeding this movement.
Use images as reference for the right side.
Start wide stance - use your yoga mat as a gauge. Breathe in.
Breathe out whilst squatting down to frog squat, activate pelvic floor.
Breathe in and crawl out to high plank - keep core, glutes and lats engaged for stability.
Place left foot to the outside of the left hand.
Using your breath and dynamic power of your left glute, spring up into a low lunge laterally to the right side. Keep shoulders down and back, activate pelvic floor and push 80% of your weight into your right glute.
Place right foot back to high plank.
Crawl and breathe back to frog squat.
Stand up and repeat opposite direction.
12 reps or 6 on each side.