LEGS
SPRINGS: 1W // 1Y
SET-UP:
Sit on the front platform and face the carriage with heels on the first line
Grab underneath your front high bars and pull your head, neck and shoulders to the front platform
Lift your hips up into a glute bridge
Gaze up at the ceiling
MOVEMENT:
Press into both feet as you lengthen your legs for 1, keep tension in your glutes as you lengthen your legs for 2, lengthen your legs for 3, lengthen your legs for 4
Press into your heels and curl your legs back in for 1, exhale and brace your core and glutes for 2, curl your legs back in for 3, exhale and brace your core and glutes for 4
THINGS TO CONSIDER:
Watch that the spine isn’t hyperextended and stomach isn’t pushing out -> should be able to exhale and contract the abs and glutes together
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLES WORKED
Primary Movers: Hamstrings
Assisting Muscles: Glute max, adductors, transverse abdominis, obliques
Stabilizers: Glute med/min, QL’s, multifidus (lumbar stability), pelvic floor
Relaxed Muscles: quads, hip flexors, low back
VARIATIONS:
Single Leg
Glute Bridges: more of a glute max/med/min focus
Single Leg Glute Bridges: more of a glute med/min focus
Pulses
Single Leg Holds
Change angle of feet
Toes turend out: adductors
Toes turned in: abductors
Change angle of stance
Wide: more glutes & adductors
Narrow: more quads
Come to toes
Pull Ups
MODIFICATIONS
Walk heels closer to front edge of carriage
Adding additional yellow/white spring
Limit range of motion (not going quite as low)
If Single Leg place a “kickstand” toe down
ADVANCEMENTS
Bring hands off high bars and up over chest (can add weights too)
Walk foot further up the carriage
PREGNANCY MODIFICATIONS
2w // 2Y
Should be ideal for pregnancy
CARRIAGE HAMSTRING CURL
SPRINGS: 1W // 1Y
SET-UP:
Sit on the front edge of the carriage and face the mirror with heels on the front platform
Place your arms along the side of the carriage and grab the pockets and place head, neck and shoulders on carriage
Lift your hips up into a glute bridge
Gaze up at the ceiling
MOVEMENT:
Press into both feet as you lengthen your legs for 1, keep tension in your glutes as you lengthen your legs for 2, lengthen your legs for 3, lengthen your legs for 4
Press into your heels and curl your legs back in for 1, exhale and brace your core and glutes for 2, curl your legs back in for 3, exhale and brace your core and glutes for 4
THINGS TO CONSIDER:
Watch that the spine isn’t hyperextended and stomach isn’t pushing out -> should be able to exhale and contract the abs and glutes together
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLES WORKED
Primary Movers: Hamstrings
Assisting Muscles: Glute max, adductors, transverse abdominis, obliques
Stabilizers: Glute med/min, QL’s, multifidus (lumbar stability), pelvic floor
Relaxed Muscles: quads, hip flexors, low back
VARIATIONS:
Single Leg
Glute Bridges
Single Leg Glute Bridges
Pulses
Single Leg Holds
Change angle of feet
Toes turend out: adductors
Toes turned in: abductors
Change angle of stance
Wide: more glutes & adductors
Narrow: more quads
Come to toes
MODIFICATIONS
Walk upper body to front edge of carriage
Adding additional yellow/white spring
Limit range of motion (not going quite as low)
If Single Leg place a “kickstand” toe down
ADVANCEMENTS
Bring hands up over chest (can add weights too)
Walk body further up the carriage
PREGNANCY MODIFICATIONS
2w // 2Y
Should be ideal for pregnancy
BACK CARRIAGE HAMSTRING CURL
SPRINGS: 1W // 1Y
SET-UP:
Sit on the edge of the carriage at the back with heels in front of back platform strap
Place your arms along the side of the carriage and grab the pockets and place head, neck and shoulders on carriage
Lift your hips up into a glute bridge
Gaze up at the ceiling
MOVEMENT:
Press into both feet as you lengthen your legs for 1, keep tension in your glutes as you lengthen your legs for 2, lengthen your legs for 3, lengthen your legs for 4
Press into your heels and curl your legs back in for 1, exhale and brace your core and glutes for 2, curl your legs back in for 3, exhale and brace your core and glutes for 4
THINGS TO CONSIDER:
Watch that the spine isn’t hyperextended and stomach isn’t pushing out -> should be able to exhale and contract the abs and glutes together
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Hamstrings
Assisting Muscles: Glute max, adductors, transverse abdominis, obliques
Stabilizers: Glute med/min, QL’s, multifidus (lumbar stability), pelvic floor
Relaxed Muscles: quads, hip flexors, low back
VARIATIONS:
Single Leg
Glute Bridges
Single Leg Glute Bridges
Pulses
Single Leg Holds
Change angle of feet
Toes turend out: adductors
Toes turned in: abductors
Change angle of stance
Wide: more glutes & adductors
Narrow: more quads
Come to toes
MODIFICATIONS
Walk upper body to front edge of carriage
Limit range of motion (not going quite as low)
If Single Leg place a “kickstand” toe down
Head to the front for Carriage Hamstring Curl
ADVANCEMENTS
Bring hands up over chest (can add weights too)
Walk body further up the carriage
Adding additional yellow/white spring
PREGNANCY MODIFICATIONS
Come to front platform for Carriage Hamstring Curl on 2w // 2Y
Should be ideal for pregnancy
BACK PLATFORM HAMSTRING CURL
SPRINGS: 1W // 1Y
SET-UP:
Sit on the back platform, face the carriage, and hook heels in front of back carriage strap
Grab underneath your back high bars and pull your head, neck and shoulders to your back platform
Lift your hips up into a glute bridge
Gaze up at the ceiling
MOVEMENT:
Press into both feet as you lengthen your legs for 1, keep tension in your glutes as you lengthen your legs for 2, lengthen your legs for 3, lengthen your legs for 4
Press into your heels and curl your legs back in for 1, exhale and brace your core and glutes for 2, curl your legs back in for 3, exhale and brace your core and glutes for 4
THINGS TO CONSIDER:
Watch that the spine isn’t hyperextended and stomach isn’t pushing out -> should be able to exhale and contract the abs and glutes together
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Hamstrings
Assisting Muscles: Glute max, adductors, transverse abdominis, obliques
Stabilizers: Glute med/min, QL’s, multifidus (lumbar stability), pelvic floor
Relaxed Muscles: quads, hip flexors, low back
VARIATIONS:
Single Leg
Glute Bridges
Single Leg Glute Bridges
Pulses
Single Leg Holds
Change angle of feet
Toes turend out: adductors
Toes turned in: abductors
Change angle of stance
Wide: more glutes & adductors
Narrow: more quads
Come to toes
Pull Ups
MODIFICATIONS
Walk heels closer to front edge of carriage
Limit range of motion (not going quite as low)
If Single Leg place a “kickstand” toe down
Head to front for Hamstring Curl
ADVANCEMENTS
Bring hands off high bars and up over chest (can add weights too)
Walk foot further up the carriage
Adding additional yellow/white spring
PREGNANCY MODIFICATIONS
Come to front platform for Hamstring Curl on 2w // 2Y
Should be ideal for pregnancy