- This exercise incorporates 3 Way Foot Position Integration for Athletes Posterior Chain Series
- This exercise incorporates the Integrated Foot Shift-Posterior Chain Series 4.0
- This exercise incorporates the Triphasic Triple Stack – Posterior Chain Series 9.0
- Triphasic Thoracic Tuck Method – Anterior Sling Series 1.0
- Pronate hand on the swinging leg side: When performing the exercise, place your hand on the same side as your swinging leg in a pronated position. This hand placement helps with balance and stability during the movement.
- Supinate hand on the fixed leg side: On the side of your fixed leg, position your hand in a supinated (palm up) grip. This hand placement also aids in maintaining stability and control throughout the exercise.
- Drive through the big toe to fully extend the leg: As you perform the movement, focus on driving through the big toe of your swinging leg to fully extend the leg forward. This emphasizes the push-off phase and helps generate power and momentum.
- Push hips forward: While extending the leg, concentrate on pushing your hips forward. This movement engages the hip flexors and promotes a full range of motion in the exercise.
- Drive opposite knee forward: Simultaneously with extending the swinging leg, drive the knee of the opposite leg forward. This action engages the hip flexors of the fixed leg and promotes coordination between the upper and lower body.
- 3-Way Foot Position: This exercise incorporates the concept of 3-Way Foot Position. It means that your foot should be positioned in a neutral, inversion, and eversion position at different phases of the movement. This variation challenges different muscle groups in the lower leg and foot, enhancing overall strength and stability.
- Integrated Foot Shift: The exercise also incorporates the Integrated Foot Shift concept, which focuses on the coordinated movement and positioning of the foot during the exercise. It helps develop foot and ankle stability and mobility.
- Triphasic Thoracic Tuck Method: This exercise incorporates the Triphasic Thoracic Tuck Method, which involves maintaining a slightly tucked position in the thoracic spine (mid-back). This position helps stabilize the core and promotes proper posture throughout the movement.