LUNGES
SPRINGS: 1W // 1Y
SET-UP:
Grab your red handles, stand on your back platform and face the mirror
Step your primary foot to the first line of the carriage and lift your secondary heel up on the back platform with feet hip width distance apart
Lift chest upright
MOVEMENT:
Press into both feet as you lunge your front (primary) leg for 1, lunge your front leg for 2, lunge your front leg for 3, squeeze through your heels for 4
Hug both heels as your lengthen your front leg for 1, drag your front leg back towards the platform for 2, lengthen your front leg for 3, lengthen your front leg for 4
THINGS TO CONSIDER:
Look for feet being too close together -> make sure feet are hip width distance apart (about 4 inches)
Watch for hip of back leg to sink -> lift the back heel high and squeeze through heels as you stand to stabilize glutes and core
Look at knees turning inward -> push thighs slightly out help contract and create stability in outer glutes
Exhale as you stand to engage the low abdomen as well as the glutes
Allow arms to float behind the body to create more range of motion in legs. If taller than 5’7 may need a pole instead of cables.
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers:
glute max (hip extension on the back leg and drives upward motion)
quads (front leg)
hamstrings (resist carriage in)
hip flexors
Assisting Muscles: Adductors, Calves, Glute med/min, Core (Transverse Abdominis, Obliques, Rectus abdominis - maintain upright torso and pelvis control)
Stabilizers: Pelvic floor (neutral pelvis), Multifidus & QLs (spinal stability),
Relaxed Muscles: upper body
VARIATIONS:
BC Kick
BC Hamstring Kick
BC Split Squat
Straight Leg Hold
Leaning Long Jump Arms
Arms Behind Head
Arms Out By Ears
Weights in Arms with any arm variation
Hinge Spine up and down
Straight Leg Pulses
Split Squat Pulses
Combos
Crossover
Lunge & Hinge // Stand & Lift Chest Upright
MODIFICATIONS
Walk carriage heel back towards the springs
Limit range of motion (not going quite as low)
Soften back knee if quads/hips/low back feel tension
Slightly hinge spine as needed
ADVANCEMENTS
Adding additional yellow/white spring
Drop the red handle and bring hands to
Pole at the back
Prayer/chest
Walk foot further back on carriage
Keep chest directly upright
PREGNANCY MODIFICATIONS
2w // 2Y at the front
Carriage Lunge - unless stabilization has been an issue go for Front/Floor Lunge
BACK CARRIAGE: CARRIAGE KICK
SPRINGS: 1W // 1Y
SET-UP:
Grab your red handles, stand on your back platform and face the mirror
Step your primary foot to the first line of the carriage and lift your secondary heel up on the back platform with feet hip width distance apart
Lift chest upright
MOVEMENT:
With an upright chest, bend your back knee towards the back wall for 1, hold your hips stabile for 2, bend your back knee towards the back wall for 3, pull your back knee towards the back wall for 4
Keep your front leg stable as you extend your back leg straight for 1, extend your back leg straight for 2, extend your back leg straight for 3, extend your back leg straight for 4
THINGS TO CONSIDER:
Look for feet being too close together -> make sure feet are hip width distance apart (about 4 inches)
Watch for hip of back leg to sink -> lift the back heel high and squeeze through heels as you stand to stabilize glutes and core
Look at knees turning inward -> push thighs slightly out help contract and create stability in outer glutes
Exhale as you stand to engage the low abdomen as well as the glutes
Allow arms to float behind the body to create more range of motion in legs. If taller than 5’7 may need a pole instead of cables
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers:
glute max (hip extension on the back leg and drives upward motion)
quads (front leg from hold & back leg from pulling knee)
hamstrings (resist carriage in)
hip flexors
Assisting Muscles: Adductors, Calves, Glute med/min, Core (Transverse Abdominis, Obliques, Rectus abdominis - maintain upright torso and pelvis control)
Stabilizers: Pelvic floor (neutral pelvis), Multifidus & QLs (spinal stability),
Relaxed Muscles: upper body
VARIATIONS:
BC Lunge
BC Hamstring Kick
BC Split Squat
Straight Leg Hold
Hinge Spine up and down
Straight Leg Pulses
Split Squat Pulses
Combos
Crossover
Lunge & Hinge // Stand & Lift Chest Upright
MODIFICATIONS
Walk carriage heel back towards the springs
Limit range of motion (not going quite as low)
Soften back knee if quads/hips/low back feel tension
Slightly hinge spine as needed
ADVANCEMENTS
Adding additional yellow/white spring
Drop the red handle and bring hands to
Pole at the back
Prayer/chest
Walk foot further back on carriage
Keep chest directly upright
PREGNANCY MODIFICATIONS
2w // 2Y at the front
Carriage Lunge: Carriage Kick - unless stabilization has been an issue go for Front/Floor Lunge
BACK CARRIAGE: HAMSTRING KICK
SPRINGS: 1W // 1Y
SET-UP:
Grab your red handles, stand on your back platform and face the mirror
Step your primary foot to the first line of the carriage and lift your secondary heel up on the back platform with feet hip width distance apart
Lift chest upright
MOVEMENT:
With the back leg and quad contracted, kick your front leg straight out for 1, kick your front leg straight out for 2, kick your front leg straight out for 3, keep your chest upright and front heel down for 4
Pressing through both feet and heels, curl your front knee back under your heel for 1, curl your front knee back under your heel for 2, curl your front knee back under your heel for 3, curl your front knee back under your heel for 4
THINGS TO CONSIDER:
Watch to ensure platform leg is strong and the back glute is just as contracted as the front to support the stress on the hip flexors
Look for feet being too close together -> make sure feet are hip width distance apart (about 4 inches)
Watch for hip of back leg to sink -> lift the back heel high and squeeze through heels as you stand to stabilize glutes and core
Look at knees turning inward -> push thighs slightly out help contract and create stability in outer glutes
Exhale as you stand to engage the low abdomen as well as the glutes
Allow arms to float behind the body to create more range of motion in legs. If taller than 5’7 may need a pole instead of cables.
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers:
glute max (hip extension on the back leg and drives upward motion)
quads (front leg from hold & back leg from pulling knee)
hamstrings (resist carriage in)
hip flexors
Assisting Muscles: Adductors, Calves, Glute med/min, Core (Transverse Abdominis, Obliques, Rectus abdominis - maintain upright torso and pelvis control)
Stabilizers: Pelvic floor (neutral pelvis), Multifidus & QLs (spinal stability),
Relaxed Muscles: upper body
VARIATIONS:
BC Platform Lunge
BC Carriage Kick
BC Split Squat
Straight Leg Hold
Straight Leg Pulses
Split Squat Pulses
Combos
MODIFICATIONS
Walk back foot towards the front of carriage
Limit range of motion (not going quite as far)
Slightly hinge spine as needed
ADVANCEMENTS
Walk foot further back on carriage
Adding additional yellow/white spring
Straighten back leg to create more flexibility
Keep chest directly upright
Bring hands to pole or prayer/chest
PREGNANCY MODIFICATIONS
If stabilization has been an issue during pregnancy, go front for Carriage Lunge: Hamstring Kick with 2w // 2Y
BACK CARRIAGE: SPLIT SQUAT
SPRINGS: 1W // 1Y
SET-UP:
Grab your red handles, stand on your back platform and face the mirror
Step your primary foot to the first line of the carriage and lift your secondary heel up on the back platform with feet hip width distance apart
Lift chest upright
MOVEMENT:
With back knee under your hip, bend your back knee towards the floor for 1, bend your back knee towards the floor for 2, bend your back knee towards the floor for 3, bend your back knee towards the floor for 4
Keep the carriage still as you stand up for 1, stand up for 2, stand up for 3, stand up for 4
THINGS TO CONSIDER:
Watch to ensure platform leg is strong and the back glute is just as contracted as the front to support the stress on the hip flexors
Look for feet being too close together -> make sure feet are hip width distance apart (about 4 inches)
Watch for hip of back leg to sink -> lift the back heel high and squeeze through heels as you stand to stabilize glutes and core
Look at knees turning inward -> push thighs slightly out help contract and create stability in outer glutes
Exhale as you stand to engage the low abdomen as well as the glutes
Allow arms to float behind the body to create more range of motion in legs. If taller than 5’7 may need a pole instead of cables
TIME: At least 1 minute
ACTION: Pulling agaisnt the tension
MUSCLES WORKED
Primary Movers:
glute max (hip extension on the back leg and drives upward motion)
quads (front leg from hold & back leg from pulling knee)
hamstrings (resist carriage in)
hip flexors
Assisting Muscles: Adductors, Calves, Glute med/min, Core (Transverse Abdominis, Obliques, Rectus abdominis - maintain upright torso and pelvis control)
Stabilizers: Pelvic floor (neutral pelvis), Multifidus & QLs (spinal stability),
Relaxed Muscles: upper body
VARIATIONS:
Pull carriage in as you stand from Split Squat
BC Platform Lunge
BC Hamstring Kick
BC Carriage Kick
Straight Leg Hold
Hinge Spine up and down
Straight Leg Pulses
Split Squat Pulses
Split Squat Hold
Drop Cables
Combos
Crossover
Lunge & Hinge // Stand & Lift Chest Upright
MODIFICATIONS
Walk back foot towards the front of carriage
Limit range of motion (not going quite as far)
Slightly hinge spine as needed
ADVANCEMENTS
Walk foot further back on carriage
Adding additional yellow/white spring
Straighten back leg to create more flexibility
Keep chest directly upright
Bring hands to pole or prayer/chest
PREGNANCY MODIFICATIONS
Carriage Split Squats
2w // 2Y