LEGS
SPRINGS: 1Y // 1W OR 1R1Y-1R1-4Y
**Can be done on either tension and will likely be a variation or be paired with moves of similar spring loads.
SET-UP:
Face side of the room and stand and step primary heel on front platform and secondary heel on first line of carriage.
Point toes towards side of room you are facing
Place hands in prayer or on pole
Look straight ahead
MOVEMENT:
Keep the carriage still as you squat for 1, squat for 2, squat for 3, squat for 4
Hold your inner thighs and begin to stand for 1, hold your thighs and stand for 2, tuck the hips for 3, stand for 4
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLES WORKED
Primary Movers: Adductors, Glute max, quads (glute med/min more prominent on heavy springs)
Assisting Muscles: Glute medius, hamstrings (hip control), calves
Stabilizers: Glute med/min, QL’s, pelvic floor, transverse abdominis, obliques
Relaxed Muscles: hip flexors, upper traps, neck, low back muscles
VARIATIONS:
Pulses
Hold
Add arm motion with squat // weights
Standing Inner Thighs
Plie Squats
MODIFICATIONS
Add tension 1Y//1W
Use Pole
Bring carriage heel closer to inside edge
ADVANCEMENTS
Walk feet further up the carriage
Hands in prayer or behind head
Add weights
Raise pole as you squat
PREGNANCY MODIFICATIONS
2W//2Y
If stability concerns squat on the floor
BACK PLATFORM SQUAT
SPRINGS: 1Y // 1W
SET-UP:
Face side of the room, grab red handle and step primary heel on back platform and secondary heel on first line of carriage.
Point toes towards side of room you are facing
Place hands in prayer or on pole
Look straight ahead
MOVEMENT:
Keep the carriage still as you squat for 1, squat for 2, squat for 3, squat for 4
Hold your inner thighs and begin to stand for 1, hold your thighs and stand for 2, tuck the hips for 3, stand for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Adductors, Glute max, quads
Assisting Muscles: Glute medius, hamstrings (hip control), calves
Stabilizers: Glute med/min, QL’s, pelvic floor, transverse abdominis, obliques
Relaxed Muscles: hip flexors, upper traps, neck, low back muscles
VARIATIONS:
Pulses
Hold
Add arm motion with squat // weights
BP Standing Inner Thighs
BP Plie Squats
MODIFICATIONS
Use Pole
Bring carriage heel closer to inside edge
ADVANCEMENTS
Walk feet further up the carriage
Hands in prayer or behind head
Add weights
Raise pole as you squat
Add tension 1Y//1W
PREGNANCY MODIFICATIONS
If stability concerns squat on the floor but head to the front with 2W//2Y
HEAVY SQUATS
SPRINGS: 1R-2R // 1B-2B
SET-UP:
Grab red handles, stand on back platform and face the mirror
Keep hands/handles at side
Look straight ahead
MOVEMENT:
Squat for 1, squat for 2, squat for 3, squat for 4
Pull through your heels and begin to stand for 1, hold your thighs and stand for 2, tuck the hips for 3, stand for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Adductors, Glute max, quads
Assisting Muscles: Glute medius, hamstrings (hip control), calves
Stabilizers: Glute med/min, QL’s, pelvic floor, transverse abdominis, obliques
Relaxed Muscles: hip flexors, upper traps, neck, low back muscles
VARIATIONS:
Pulses
Hold
Rows with arms
Heavy Deadlifts
Toe & stance angle:
Toe Out: Glute Max
Toes In: Glute Med/Min
Wider stance: Glute Max & adductors
Kickstand Feet: one heel flat one toe back edge of platform
MODIFICATIONS
Use Pole
Bring carriage heel closer to inside edge
ADVANCEMENTS
Walk feet further up the carriage
Hands in prayer or behind head
Add weights
Raise pole as you squat
Add tension 1Y//1W
PREGNANCY MODIFICATIONS
If stability concerns squat on the floor but head to the front with 2W//2Y