6-position leg-lifts & Standing 'meia-lua'
'Compression' mobility-development
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3m 16s
THE WHAT:
Simple & to-the-point open kinetic-chain (OKC) leg-strength contexts, they are intended to expose & develop weak-links which, unless the practitioner has specific experience with this work, will certainly be there. In all variations, maintain as STRAIGHT as leg as possible with the intention to achieve knee-LOCKOUT. It is preferred to work with the leg LOWER and straight, than higher with excessive knee-flexion.
Resource contents:
0:05 - 6-position leg-lift contexts (MS: hip-level)
0:12 - 6-position leg-lift (iso. holds)
0:58 - 6-position leg-lift (alternating iso.)
1:22 - 6-position leg-lift (repetitions)
1:49 - Standing 'meia-lua' (MS: hip-level)
1:55 - Standing 'meia-lua' (low-leg)
2:33 - Standing 'meia-lua' (high-leg)
Reflect and consider which practices, arts, sports and disciplines request the legs to express such stiff (isometric) and tensile (controlled movement through a range of motion) - they are very few indeed. Whilst kicks are prevalent in both athletics, sports and martial-arts, their execution is largely ballistic and expressing the ELASTIC quality. The main discipline which comes to mind with the aesthetic of controlled movement through ranges and isometric holds is classical ballet, and it is no coincidence that such forms are characteristic of that practice.
The lower-body training world is dominated by closed kinetic-chain (CKC) contexts and variations of bilateral and unilateral squats, lunges, and hinges abound. But, NONE of these contribute directly to OPEN kinetic-chain leg-strength - it is a world unto itself. From a structural-balance perspective, then, it both complements the significant work done in the CKC and helps to "marry" passive ranges with ACTIVE flexibility, i.e. being able to "pull" the leg into an end-range, rather than only expressing it under the load of bodyweight.
In terms of general leg-development, the most poignant contribution (felt most viscerally in execution) is HIP-STRENGTH expressed at all angles around the body (akin to "compression", albeit through 180° to each side). Whilst effectively prehabilitation of the end-ranges, this also supports structural-balance & joint-integrity further down the chain, i.e. in the knees (affected all the greater when knee-LOCKOUT is achieved). As a unilateral context, balance is also challenged throughout the set with stimulus to the standing-leg too.
Lastly, but certainly not least, innate in the work is an effective "mapping" of one's ranges of motion which develops proprioception of where the legs are in space, as well as hip-literacy in expressing the different angles. This development of more "intelligent" hips & legs is likewise a missing link in lower-body training, and will see direct transferability in applied contexts whether more dynamic kicking, or controlled "painting" with the legs in space when practicing open-form leg contexts.
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