That we find ourselves in so to show what the
movement looks like what we're gonna do is stand up take a wide stance out and
then the contact position is going to come through as start to move the knee
over the toe allowing the back leg or the straight leg here to rotate and going
to sit into this bottom position and that's a deep range of my cossack pushing
back out keeping the knee over the toe and I can stand back up and we can
repeat either side so to build that pattern together.
we want to have a nice bit of competency into a deep
or our wide lateral lunge shape so it might not be to start with that we were
able to go all the way to the floor but you can work through some positions and
start to feel a bit of confidence of dropping into a slightly deeper shape.
If you feel comfortable in there you're going to finally get to the stage where you've almost got to allow yourself to sit into that deep single-leg position and that's going to be very similar to what happens in our deep squat if you think about the shape that I'm making here and having the competency and the range of movement to hold this position comfortably all I'm doing my cossack is effective.
Having that one leg out to the side the mechanics
around the hip knee and ankle stay very similar to that deep squat so spend
time coming in and out of that deep squat position you can just do some
mobility work in here build that lateral movement and that confidence in the
lunge shape now to build it all together we can use a little bit of a final
tool of Assistance which is going to be a weight or a counterbalance so I've
got a weight vest which I'm going to use this could be a backpack or a dumbbell
or a plate or something that you've got just to allow yourself to hold a little
bit of counterbalance forwards what often happens when you drop into a deep
cossack shape is when we if we run out of range of movement at the ankle.
We can often find ourselves falling back into a deep position it's quite difficult to stay forwards so we need plenty of range of movement in the ankle so if you need to work on that. We're going to hold it out in front go through set yourself up into the wide shape take the balance to sit over allow the foot to rotate as you sit in and then push back up we can then go on to the opposite side dropping in allow the foot to rotate and then push back out the idea in that position being as you stand back up that we are keeping the legs straight
So we can start to put some reps together striding out sit in drive hard off that outside leg back into the middle onto the opposite side and we can bring those hands out once we've left the counterbalance position just to provide a little bit more support if we need to that is a progression towards our cossack lunge so build a lateral lunge get confident in that deep squat position use a counterbalance to help you learn the movement pattern.
