LUNGES
SPRINGS: 1W // 1Y
SET-UP:
Grab your red handles, stand on your back platform and face the back wall
Keep your primary foot on the platform and step your secondary toe back behind your back carriage strap with feet hip width distance apart
Lift your chest upright
MOVEMENT:
Press into both feet as you bend your front leg for 1, bend your front leg for 2, bend your front leg for 3, bend your front leg for 4
Straighten your front leg for 1, Straighten your front leg for 2, straighten your front leg for 3, straighten your front leg for 4
THINGS TO CONSIDER:
Keep elbows to the front of your ribs to maximize leg work and bicep control
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
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:
BP Carriage Kick
BP Hamstring Kick
BP 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
Limit range of motion (not going quite as low)
Soften back knee if quads/hips/low back feel tension
Slightly hinge spine as needed
Head to the front for Platform Lunge (if absolutely necessary)
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 Platform Lunge at the front
If stabilization has been an issue during pregnancy, go to Front Lunge or Floor Lunge
BACK PLATFORM: CARRIAGE KICK
SPRINGS: 1W // 1Y
SET-UP:
Grab your red handles, stand on your back platform and face the back wall
Keep your primary foot on the platform and step your secondary toe back behind your back carriage strap with feet hip width distance apart
Lift your 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 back wall for 3, pull your 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:
Keep elbows to the front of your ribs to maximize leg work and bicep control
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
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:
BP Platform Lunge
BP Hamstring Kick
BP 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 Feet
MODIFICATIONS
Limit range of motion (not going quite as low)
Soften back knee if quads/hips/low back feel tension
Slightly hinge spine as needed
Head to the front for Platform Lunge (if absolutely necessary)
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 Platform Carriage Kick at the front
If stabilization has been an issue during pregnancy, go to Front Lunge or Floor Lunge Carriage Kicks
BACK PLATFORM: HAMSTRING KICK
SPRINGS: 1W // 1Y
SET-UP:
Grab your red handles, stand on your back platform and face the back wall
Keep your primary foot on the platform and step your secondary toe back behind your back carriage strap with feet hip width distance apart
Lift your chest upright
MOVEMENT:
With the back leg and quad contracted, press your front leg straight back for 1, press your front leg straight back for 2, press your front leg straight back for 3, keep your chest upright for 4
Pressing through both feet and heels, pull your front knee back over the heel for 1, bend your front knee towards the mirror for 2, pull you front knee back over the heel for 3, bend your front knee towards the mirror for 4
THINGS TO CONSIDER:
Keep elbows to the front of your ribs to maximize leg work and bicep control
Watch to ensure carriage leg is strong and the back glute is just as engaged as the front so the back leg presses the carriage back naturally as the front knee presses back
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
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:
BP Platform Lunge
BP Carriage Kick
BP Split Squat
Straight Leg Hold
Leaning Long Jump Arms
Arms Behind Head
Arms Out By Ears
Hinge Spine up and down
Straight Leg Pulses
Split Squat Pulses
Combos
Crossover Feet (carefully)
MODIFICATIONS
Limit range of motion (not going quite as low)
Soften back knee if quads/hips/low back feel tension
Slightly hinge spine as needed
Head to the front for Platform Lunge (if absolutely necessary)
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 Platform Hamstring Kick at the front
If stabilization has been an issue during pregnancy, go to Front Lunge or Floor Lunge Carriage Kicks
BACK PLATFORM: SPLIT SQUAT
SPRINGS: 1W // 1Y
SET-UP:
Grab your red handles, stand on your back platform and face the back wall
Keep your primary foot on the platform and step your secondary toe back behind your back carriage strap with feet hip width distance apart
Lift your chest upright
MOVEMENT:
With back knee under 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:
Keep elbows to the front of your ribs to maximize leg work and bicep control
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
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:
Pull carriage in as you stand from Split Squat
Platform Lunge
Hamstring Kick
Carriage Kick
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 Feet
Lunge & Hinge // Stand & Lift Chest Upright
MODIFICATIONS
Walk back foot towards the front of carriage
Adding additional yellow/white spring
Limit range of motion (not going quite as low)
Slightly hinge spine as needed
Keep hand on the pole
ADVANCEMENTS
Walk foot further back on carriage
Straighten back leg to create more flexibility
Keep chest directly upright
Bring hands to prayer/hips
PREGNANCY MODIFICATIONS
If stabilization has been an issue during pregnancy, go to Front Lunge or Floor Lunge Carriage Kicks
2w // 2Y