In this tutorial you will learn a method of training that uniquely combines 3 plane lunges, weight transfers and the concept of expand and contract found in many martial arts. I was originally introduced to this unique approach to familiar concepts by my good friend Simon Thakur from Ancestral Movement, who has quite a talent for this kind of reimagining using very simple and effective exercises.
What you see here is my interpretation of the concepts with a primary intention of feeling the workings of the legs in as much detail and variety as possible with the most efficiency of time. The tutorial is split into 3 sections, the first on shifting weight between two points, the second on stepping in various ways, and the third on specific work of the ankles.
Expect huge increases in leg function and awareness of the lower body, as well as the beginnings of feeling the connection from the legs to the upper body. This method is best used as a daily practice until the qualities are set enough to be able to be integrated into other practices. 10 minutes per day of exploration for 30 - 90 days should produce a nice basic result. Remember to not push it too hard - 70% exertion is more than enough for these exercises
Many people have had a profound influence and impact on my training, and I am forever grateful to these people. They are too numerous to list here, although you can find links to most of their websites on my resources page:
Please take some time to check these people out, and support them where possible - their work is something of a treasure in the modern age.