LEGS
SPRINGS: 1W-3 // 1Y-3
SET-UP:
Face the back wall and grab your red handles
Step your secondary toe to the edge of the back platform
Tilt your spine to a diagonal
Gaze is at a 45 angle
MOVEMENT:
Bend your knees to a split squat for 1, raise your arms slightly for 2, bend your knees to a split squat for 3, raise your arms slightly for 4
Press into both feet as you lengthen your legs for 1, lower your arms for 2, lengthen your legs for 3, lower your arms 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
TIME: At least 2 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers:
glute max (front leg)
quads (front leg)
hamstrings (front leg)
Assisting Muscles: Adductors, Calves (ankle stability and balance), Glute med/min, Transverse Abdominis, Obliques,
Stabilizers: Glute med/min (huge stabilizers), pelvic floor (neutral pelvis), Multifidus & QLs (spinal stability),
Relaxed Muscles: upper body
VARIATIONS:
Change arm movement
Chest Upright = More Quad
Chest Hinge = More Glutes
Pulses
Holds
Hinges
Heel Raises
Cardio // Jump (advanced)
MODIFICATIONS
Drop handles
Lighten tension (1Y // 1W)
Limit range of motion (not going quite as low)
ADVANCEMENTS
Adding additional yellow/white spring
Deeper range of motion
PREGNANCY MODIFICATIONS
Front Lunge (knee on carriage) at the front with 2w // 2Y