LEGS
SPRINGS: 1R1-4Y // 1B1-4W
SET-UP:
Kneel on middle line with secondary toe in pocket and primary heel on low bar
Grab the top edge of your carriage
Hold body in tabletop position so hips remain square to carriage
Look straight to the floor (springs) over the edge of your carriage
MOVEMENT:
Press through your heel and kick your leg out for 1, press and lengthen your leg for 2, press and lengthen your leg for 3, press and lengthen your leg for 4
Stabilize through the core as you bend your leg in for 1, bend your leg in for 2, bend your leg in for 3, bend your leg in for 4
THINGS TO CONSIDER:
Watch hips moving as client goes to press heel. Core and glutes need to be stabile to keep hips from moving
Anchor carriage foot to keep hips from rotating open and push weight forward
Soften elbows and squeeze biceps in towards ribcage
TIME: At least 2 minutes
ACTION: Pressing against the tension
MUSCLES WORKED
Primary Movers: Glute Max (hip extension as heel presses),
Assisting Muscles: Hamstrings, adductors, transverse abdominis, obliques
Stabilizers: Glute minimus, QL’s (prevents hip opening), multifidus (spinal stabilization), pelvic floor, serratus anterior (stabilizes shoulders), quads
Relaxed Muscles: hip flexors, upper traps (should be but watch)
VARIATIONS:
Flying: carriage leg toe against back pocket
Pulses
Flying x tap floating knee to carriage
Push-ups between sets
Deep Donkey Kicks
MODIFICATIONS
Lighten tension and remove 1Y//1W
ADVANCEMENTS
Add tension 1Y//1W
Fly
PREGNANCY MODIFICATIONS
Should be safe to do with slightly lighter tension
Could also go to side leg press if uncomfortable
DEEP DONKEY KICKS
SPRINGS: 5Y-1R1Y // 1B-1B1W
SET-UP:
Kneel on first line with secondary toe hooked behind back edge of carriage and primary heel on low bar
Grab the back pockets of your carriage
Megaformer: pockets
Maven: 8&9
Hold body in tabletop position so hips remain square to carriage
Look straight to the back edge of carriage
MOVEMENT:
Press through your heel and kick your leg out for 1, press and lengthen your leg for 2, press and lengthen your leg for 3, press and lengthen your leg for 4
Stabilize through the core as you bend your leg in for 1, bend your leg in for 2, bend your leg in for 3, bend your leg in for 4
THINGS TO CONSIDER:
Watch hips moving as client goes to press heel. Core and glutes need to be stabile to keep hips from moving
Anchor carriage foot to keep hips from rotating open and push weight forward
Soften elbows and squeeze biceps in towards ribcage
TIME: At least 2 minutes
ACTION: Pressing against the tension
MUSCLES WORKED
Primary Movers: Glute Max (hip extension as heel presses),
Assisting Muscles: Hamstrings, adductors, transverse abdominis, obliques
Stabilizers: Glute minimus, QL’s (prevents hip opening), multifidus (spinal stabilization), pelvic floor, serratus anterior (stabilizes shoulders), quads
Relaxed Muscles: hip flexors, upper traps (should be but watch)
VARIATIONS:
Flying: carriage leg toe against back pocket
Pulses
Flying x tap floating knee to carriage
Push-ups between sets
Deep Donkey Kicks
MODIFICATIONS
Lighten tension and remove 1Y//1W
ADVANCEMENTS
Add tension 1Y//1W
Fly
PREGNANCY MODIFICATIONS
Should be safe to do with slightly lighter tension
Could also go to side leg press if uncomfortable