Bungee Kick

Bungee Kick Video

3-POINT SET-UP:

1. Attach bungee to arch of moving leg

2. Place knees down on front platform

3. Place forearms down on moving carriage

Body Part • Direction • Action Verb:

• Keeping the knee flexed and the hamstring contracted, dorsiflex the foot and slowly push the heel towards the ceiling

Range of Motion:

• Lift the heel until knee lines up with hip at 90 degree angle while maintaining a neutral pelvis and spine. Lower down until approx 45 degree angle stopping before knee of the primary moving leg touches the front platform

 Kinetic Checkpoints:

HEAD:

SAME AS PLANK

SHOULDERS:

❌ Shoulders shrugging towards ears (scapular elevation), weight shifting forward

✅ Keep shoulders in neutral position through range of motion and ensure that the upper trapezius doesn’t try and dominate movement by shifting weight forward (shoulders in front of elbows)

HIPS:

❌ Focus on lifting leg as high as possible, allowing the pelvis to tip forward (APT) and your lower back to arch

❌ Tuck the hips and flex the spine as you lower your leg towards the front platform

✅ Keep the pelvis/spine in a neutral position throughout the range of motion

✅ Keep the hip stabilizing leg stacked on top of your knee, not allowing it to shift forward

HANDS:

✅ Consider placing more weight into the forearm associated with the moving leg. This will help keep your weight centered and your torso parallel to the moving carriage.

Talking Points:

• Bungee can be a tricky exercise in regards to keeping the torso parallel to the carriage/floor throughout the range of motion. The weight has a tendency to favor the side of the stable/planted leg. A good “counter balancing” option is to put more weight into the forearm of the prime moving leg and try to extend the other arm or perhaps even use it to pull away from the side of the carriage to keep the weight as evenly distributed as possible. Additionally focus on the engagement of your entire core (including your obliques). “As you press your heel towards the ceiling, pull the ribs in.”

• Avoid the term “pulse” for this exercise. It is important that clients understand to move slowly and intentionally during this movement so it doesn’t turn into a rapid pelvic tilting movement. Brace your core and ensure a neutral pelvis/spine which will help dictate the proper range of motion.

• When setting up for bungee kicks, place both knees on front platform (NOT the carriage) to ensure the bungee stays in a perfect vertical line with the ankle.

• The closer to a 90 degree angle (therefore keeping the hamstring fully contracted), the more glute activation will incur.

• LESS IS MORE! Do not allow clients to try and shoot their foot up to the ceiling. The movement comes from the glute.