LEGS
SPRINGS: Not spring dependent
SET-UP:
Grab bungee and place on primary foot
Megaformer: 1 bungee
Maven: grab the bungee on the side you plan to work
Face the springs and kneel on the first line of carriage
Drop elbows at third line of carriage
Look down at springs and straighten spine in tabletop position
MOVEMENT:
This is a pulsing move that comes with multiple variations.
TIME: At least 1 minute
ACTION: Pushing against the tension
MUSCLES WORKED
Primary Movers:
glute max (hip extension on the back leg and drives upward motion)
hamstrings (control the band tension)
Assisting Muscles: Glute med (stabilizes pelvis and helps square hips), adductors (supports leg lift), Transverse abs & obliques
Stabilizers: Glute minimus, QL’s (prevents hip opening), multifidus (spinal stabilization), pelvic floor, serratus anterior (stabilizes shoulders)
Relaxed Muscles: Hip felxors, upper traps and neck
VARIATIONS: (THERE ARE SO MANY. BE SAFELY CREATIVE)
Slow movements
Holds
Clam Pulses
Hamstring Curl
Straight Leg Bungee
Abductor Bungee
Circles
Straight Leg Side to Side
MODIFICATIONS
Crawl knees back to the front platform
Kick bungee off
ADVANCEMENTS
Walk knees towards springs
Come up to hands
PREGNANCY MODIFICATIONS
Should be safe to do but may need to be in modified position
VARIATIONS
BUNGEE: HAMSTRING CURLS
ABDUCTOR BUNGEE
BUNGEE: STRAIGHT LEG
BUNGEE: CLAM PULSES
STANDING BUNGEE
SPRINGS: Not spring dependent
SET-UP:
Grab bungee and place on primary foot and step secondary foot on front platform
Megaformer: 1 bungee
Maven: grab the bungee on the side you plan to work
Face the mirror
Place hands on front edge of high bars
Flick tailbone back
MOVEMENT:
This is a pulsing move that comes with multiple variations.
TIME: At least 1 minute
ACTION: Pushing against the tension
MUSCLES WORKED
Primary Movers:
glute max (hip extension on the back leg and drives upward motion)
hamstrings (control the band tension)
Assisting Muscles: Adductors (hip extension), calves (balance), hips
Stabilizers: Glute medius and minimus (pelvis stability), transverse abdominis, obliques, standing leg quad
Relaxed Muscles: Hip flexors
VARIATIONS: (THERE ARE SO MANY. BE SAFELY CREATIVE)
Slow movements
Holds
Clam Pulses
Straight Leg Bungee
Circles
Straight Leg Side to Side
Front Leg Pulses
MODIFICATIONS
Lessen range of motion
Remove bungee
ADVANCEMENTS
Bigger range of motion
PREGNANCY MODIFICATIONS
Should be safe to do but may need to remove bungee