Moves/Inchworm To Step-Up With Twist

Inchworm To Step-Up With Twist

ID: 81

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Exercise Types:
Lower Step, Core Rotate
Contraindications:
Knee Problems
Equipment:
Step
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Engage the core before initiating any movement.
  2. 2. Brace core before stepping; stability is set before the weight shifts.
  3. 3. Front shin should remain as vertical as possible throughout.
  4. 4. Push the knee out on the descent to ensure it tracks over the toe.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

Progression:

Progress to a walking lunge then a jumping lunge once bilateral mechanics are solid.

Common Problems:

Torso collapsing forward — reinforce upright chest and a strong brace before the step.