Downdog to Spider Lunge: Your White Label Exercise Explainer of the Week [FREE Resource]

 It’s time for another White Label Exercise Explainer of the Week! 🌟 Following our theme this week of Flexibility, we’re stretching & strengthening with the “Downdog to Spider Lunge”! 🧘‍♀️💪

How to do the Downdog to Spider Lunge:

  1. Start in a high plank position with your hands directly under your shoulders.
  2. Press back into a downward-facing dog by lifting your hips towards the ceiling and pressing your heels towards the floor.
  3. From the downdog position, step your right foot forward towards the outside of your right hand, bringing your knee close to your right shoulder.
  4. Keep your left leg straight and strong, with your heel lifted.
  5. Hold the spider lunge for a moment, feeling the stretch in your hips and inner thighs.
  6. Return to the downdog position and repeat on the other side.

Check out the video to learn more & see this exercise in action …

I love this move so much as we’re combining strengthening with stretching!  

Benefits of the Downdog to Spider Lunge:

🌟 Increases flexibility in the hips, hamstrings, and groin.

🌟 Strengthens the arms, shoulders, and core.

🌟 Improves balance and coordination.

🌟 Enhances overall body awareness and mindfulness.

Coaching Cues:

🔹 Engage your core to maintain stability throughout the movement.

🔹 Keep your shoulders away from your ears and your neck long.

🔹 Press firmly through your hands and fingertips to maintain proper alignment.

🔹 Focus on smooth, controlled movements, rather than rushing through the exercise.

Common Mistakes to Avoid:

❌ Allowing the hips to sink towards the floor in the spider lunge.

❌ Collapsing through the shoulders and upper back.

❌ Holding the breath – remember to breathe deeply and rhythmically throughout the movement.

❌ Forcing the stretch – listen to your body and only go as far as feels comfortable.

⚡  ReBrand and ReShare this Content!

These weekly exercise explainers are FREE resources for coaches to rebrand and reshare in their business.  If you’re reading this, you’re more than welcome to use it too 🩷

Grab your white label files to make this content your own!  Drop in your own logo, adjust any colors and styling to match your branding, then share away!

🔗 Edit the DD to Spider Lunge Explainer IMAGE >

🔗 Edit the DD to Spider Lunge Explainer VIDEO in HORIZONTAL  >

🔗 Edit the DD to Spider Lunge Explainer VIDEO in VERTICAL  >

Ooooooo … I’m so excited for our white label workout tomorrow!  It’s an EPIC Stretch & Strength session!!  YUP – a white label workout for you to rebrand and reshare – featuring the Downdog to Spider Lunge!  Check back tomorrow …

What exercise do you want to see next week?  Let me know …

Like this content?  I LOVE your feedback.  It helps me do better and create the content that is needed and helpful to you.  Reach out anytime with feedback, questions, or just to chat 🙂  My door is always open.

Xoxo ~ Ro ~ Your Online Fitness Specialist