Airplane balance with T-walk

Airplane

• Initiate movement by pushing hips backwards into the hinge position as torso slowly lowers towards the floor
• Flat back and neutral neck position throughout the movement
• Slight knee bend as torso lowers
• Hips remain square
• Slow, controlled movement

Lunge

• From extension, back leg comes forward and up into knee drive, then steps forward and down into lunge
• Knee stacked over ankle at each lunge
• Move opposing arm & leg together at each direction:
• Toes of both feet point forward

• Round back
  • Cue "Pinch shoulders back"
  • Cue "Push hips back"
• Hips externally rotating (turning outward)
  • Cue "Point foot of free leg towards standing leg"
  • Cue "Hips face the floor"
• Knee collapsing inward
  • Cue "Drive knee out towards pinky toe"
• Neck extension (looking up)
  • Cue "Look up through the eyebrows"

Lunge

• Knee collapsing inward
  • Cue "Look down: Can you see the inside of your front foot?"
• Back foot twisting
  • Cue "Point toes straight ahead

• Dynamic balance
• Ankle stability
• Knee control
• Hip-dominant movement targets posterior chain (back, glutes, hamstrings)
• Shoulder activation
• Reinforces safe, neutral spine position