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Setup, cueing and progressions are written out for this exercise.
Multi-DirectionalModerate-Hard
Weighted Diagonal Shift
Diagonal Shift
AM-DIAG-04
- Setup / stance
- Feet hip-width apart, weights at sides, knees soft
- Focus
- Diagonal weight transfer with upper limb load challenge
- Instruction
- Hold a weight in each hand. Move the dot diagonally to the front-left target and return to center. Then move to the front-right target and return to center. Keep your feet planted and let your body shift, not just your arms.
- Coaching cue
- Watch for trunk collapse or shoulder-only movement
- Primary metrics
- Diagonal control, center return, load tolerance
- Progression / regression
- Remove weights / increase weight
- Safety / guarding
- Stay close if the reach goes too far diagonally
- Equipment
- 2 ankle weights held in hands