LEGS
SPRINGS: 1Y-2 // 1W-2
SET-UP:
Face side of the room and place primary heel on back platform at a 45 degree angle and place secondary knee on outside of back carriage strap.
Lift chest upright
Bring hands to hips or prayer
Look straight ahead
MOVEMENT:
Curl your platform leg in for 1, brace your glutes for 2, curl your platform leg in for 3, brace your glutes for 4
Lengthen your platform leg for 1, lengthen your platform leg for 2, lengthen your platform leg for 3, lengthen your platform leg for 4
THINGS TO CONSIDER:
If people struggling can turn back high bar back towards mirror for extra support
Can also sightly rotate spine to a 45 degree angle if hip flexors feel uncomfortable
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Adductors, Quads, Hamstrings
Assisting Muscles: Glutes med/min, transverse abdominis, obliques
Stabilizers: Glute med/min, QL’s, pelvic floor
Relaxed Muscles: hip flexors, upper traps, neck, low back muscles
VARIATIONS:
Twist on Curl
Pulses
Add arms // weights
Kneeling Inner Thighs
MODIFICATIONS
Minimize range of motion
If people struggling can turn back high bar back towards mirror for extra support
ADVANCEMENTS
Add tension 1Y//1W
Walk knees further up the carriage
Hands by temples
PREGNANCY MODIFICATIONS
Should stay at the front for Standing Inner Thighs with 2W//2Y - could imitate a Kneeling Inner Thigh at the front
If stability concerns swap for Seated Inner Thighs
BACK CARRIAGE CAPTAIN
SPRINGS: 1Y-2 // 1W-2
SET-UP:
Face side of the room and place primary heel on carriage first line at a 45 degree angle and place secondary knee on back platform
Lift chest upright
Bring hands to hips or prayer
Look straight ahead
MOVEMENT:
Curl your carriage leg in for 1, brace your glutes for 2, curl your carriage leg in for 3, brace your glutes for 4
Lengthen your carriage leg for 1, lengthen your carriage leg for 2, lengthen your carriage leg for 3, lengthen your carriage leg for 4
THINGS TO CONSIDER:
If people struggling can turn back high bar back towards mirror for extra support
Can also sightly rotate spine to a 45 degree angle if hip flexors feel uncomfortable
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Adductors, Quads, Hamstrings
Assisting Muscles: Glutes med/min, transverse abdominis, obliques
Stabilizers: Glute med/min, QL’s, pelvic floor
Relaxed Muscles: hip flexors, upper traps, neck, low back muscles
VARIATIONS:
Twist on Curl
Pulses
Add arms // weights
Kneeling Inner Thighs
MODIFICATIONS
Minimize range of motion
If people struggling can turn back high bar back towards mirror for extra support
ADVANCEMENTS
Add tension 1Y//1W
Walk foot further up the carriage
Hands by temples
PREGNANCY MODIFICATIONS
Should stay at the front for Standing Inner Thighs with 2W//2Y - could imitate a Kneeling Inner Thigh at the front
If stability concerns swap for Seated Inner Thighs