Lunge forwards alternating with rotation of the upper body

Individual work

Stand upright with your feet in the loops, hold the gymnastics pole with your hands on your shoulders behind your head, perform a lunge forwards, front leg bent (approximately right angle in the knee joint), back leg almost fully extended on tiptoe, move/rotate your upper body from one side to the other (head accompanies the movement), push off the front leg to return to the starting position. Switch sides after each lunge.

Attention:
The hips and knees point forwards during the entire movement. The front knee always remains behind the toe and centred over the foot. Lower your body in the centre (like a plumb line following the back knee, upper body remains upright, tighten your stomach).

Lighten:
Select less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands, roll up the elastic bands more.

Variant:
To relieve pressure on the neck, the gymnastic stick can also be held in front of the body at sternum level (baby position).

1 gymnastic bar with elasticated straps