MOVEMENT ADVENT 2024

Fun daily movement #12

Primal Play Method Movement Advent

Day 12: Skater’s Lunge

Welcome to Day 12 of our 24 Days of Movement Advent(ure)! 🎄

Today, we’re adding lateral movement and agility with the Skater’s Lunge! This exercise mimics the dynamic motion of a speed skater, challenging your balance, coordination, and lower body strength. It’s a fantastic way to engage your legs, hips, and core while improving agility and mobility.

The Skater’s Lunge is a great reminder that movement doesn’t have to be linear—side-to-side actions are essential for building a well-rounded body that can adapt to various physical demands. Ready to jump, lunge, and glide your way to better fitness? Let’s get moving!

Why Participate in the Movement Advent?

The 24 Days of Movement Advent is a fun, accessible way to stay active during the festive season. Each daily challenge, inspired by the Primal Play Method®, helps you build strength, mobility, and joy through playful movement. Let’s keep exploring, playing, and moving together!

Want to improve your squat? Check out my article: How To Do The Perfect Bodyweight Squat

“It’s time for a playful movement snack”

Today’s Movement Challenge

Skater’s Lunge

Time to Play: 60 seconds

1️⃣ Starting Position: Stand tall with your feet shoulder-width apart.
2️⃣ Lateral Jump: Jump to your right, landing softly on your right foot while sweeping your left leg diagonally behind your right.
3️⃣ Dip Down: Slightly bend your right knee to dip into a gentle lunge.
4️⃣ Return to Standing: Push off your right foot and return to standing.
5️⃣ Reverse the Motion: Jump to your left, landing on your left foot and sweeping your right leg diagonally behind.
6️⃣ Repeat: Continue alternating sides for a full minute, maintaining a steady rhythm.

⏲ Pro Tip: Focus on landing softly to protect your joints and maintain balance throughout the movement.

Why Try This?

The Skater’s Lunge is more than just a fun movement—it delivers a range of physical benefits that support overall health and fitness:

Lower Body Strength: Targets your glutes, quads, and hamstrings, building strength and power.
Balance and Stability: Improves your ability to stay steady while shifting weight from side to side.
Coordination: Enhances motor skills as you synchronise leg and arm movements.
Agility and Quickness: Develops the ability to change direction efficiently, a key skill for many sports and daily activities.
Cardiovascular Fitness: Elevates your heart rate, making it a great cardio workout.
Core Engagement: Activates your core muscles to stabilise your body during each lunge.

This exercise also enhances lateral mobility, often overlooked in traditional workouts. Strengthening side-to-side movement patterns can improve your athletic performance and reduce the risk of injury.

Level Up Your Practice

🆙 For an extra challenge:

Increase Speed: Move faster to elevate your heart rate and boost cardio intensity.
Extend the Range: Leap further from side to side to challenge your strength and balance.
Add a Pause: Hold the lunge position for a few seconds before jumping to the other side.

🌟 Looking for a gentler option?

Perform smaller jumps and reduce the depth of your lunges.
Focus on smooth, controlled movements rather than speed.

Share Your Progress

How did today’s Skater’s Lunge feel? I’d love to see your glides and hear about your experience! Share your videos or feedback on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). Don’t forget to invite a friend to join in—the more, the merrier!

Your feedback helps keep this movement adventure fun and engaging, so keep those stories and messages coming!