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Airplane balance with T-walk

Category: Balance

Level: 2

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