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DWMA Sports Level One | Dynamic Warm Up Routine & Movement Screen Course

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Lesson 23, Topic 1
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Twisting Triangle Lunge

Michael Bewley March 27, 2019

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The DWMA Twisting Triangle Lunge is a combination movement screen that examines the following kinetic chain joint segments:

  • T-Spine Mobility
  • Hip Stability
  • IT Band Extension
  • Hamstring Extension
  • Soleus Extension

TIP #1: Observe the athlete’s heel of the trail leg to determine if it spins/turns outward (posterior lateral). Movement compensation demonstrates Big-Toe flexion/mobility is limited.

TIP #2: As the athlete transitions from the lunge into the split leg stance, mark how far the athlete reaches down the leg. A limitation with keeping the nose over their knee and fingertips, even while reaching down the leg, displays movement dysfunction in the hamstring.

TIP #3: Observe the athlete’s ability to rotate with a high-hand in the split leg stance. If the reaching arm is limited, so it’s NOT perpendicular to the ground, and the athlete is not able to rotate and open-up the chest outward on either side, the mobility in the IT Band and T-Spine are limited.


Following Lunge and Reach is the dynamic multi-combination movement, Twisting Triangle Lunge. As the athlete performs this movement, observe the range of motion. Study their ability to step back into a deep lunge, while regaining a vertical posture. As they transition forward and extend their body over the leg, the athlete’s front leg and trail leg should be extended straight with the trail leg heel being driven down into the ground.

Once in this triangle position, the athlete rests the hands on either the leg or floor, next to the foot, depending on flexibility. Then rotates the body outward toward the extended front leg, making sure not to swing the arm upward, but rather, slowly roll the arm out and extend it upward reaching to the ceiling.

Once the athlete reaches the zenith in this movement, they carefully transition themselves back to the triangle position and perform the same action on the opposing side of the body with the opposite hand and arm movement. Once more, as the athlete reaches the zenith of this movement, they transition back into the triangle position.

From here, the athlete unlocks the front leg and raises the body back up and assumes their original deep lunge position and transitioning the movement to the other side of the body.

During this dynamic series of movements in the triangle position, we want to detect T-spine flexion, hip flexion, and extension in the opposing leg, along with hamstring extension. If the athlete struggles to extend and lower the body over the extended front leg, it’s recommended the athlete perform hip mobility and hamstring mobility exercises illustrated in the Kinetic Chain Corrective Exercises video.

Also, you will want to spot the soleus extension in the opposing leg. If the athlete is on their toe or struggles to make contact on the ground with the heel, it’s recommended the athlete perform ankle mobility exercises in the illustrated Kinetic Chain Corrective Exercises video.

As the athlete rotates away from the forward leg and reaches the arms overhead, we examine T-spine mobility, hip strength and stability, and again, hamstring extension. If the athlete’s range of motion during this movement is limited and movement transition is unstable, the athlete is assigned T-Spine mobility and hip strengthening exercises illustrated in the Kinetic Chain Corrective Exercises video.

Now we observe the athlete transition to triangle pose to the opposite side of the body. Similar to before, we see T-spine mobility, hip strength and stability, hamstring extension, and soleus extension. In particular, though with this movement, we are observing the IT band extension. If the athlete has a limitation with the range of action, it’s suggested they perform the IT band mobility exercises in association with the previously recommended mobility strengthening exercises illustrated in the Kinetic Chain Corrective Exercises video.

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