SPRINGS: 1B2-4W // 1RY1-4Y

SET-UP:

Stand on floor next to the middle line of your carriage
Press your secondary heel against your far back pocket:
- Megaformer: 8 or 10
- Maven: 10 or 11
Press palms against your low bar so that your arms stay long with elbows pointed towards the floor
Hinge spine forward towards the quad and flick your tailbone out

MOVEMENT:

Press into both feet as you press your carriage heel back for 1, brace through your glute and quads for 2, press your carriage heel back for 3, press your carriage heel back for 4
Bend your secondary leg towards the mirror for 1, bend your secondary leg towards the mirror for 2, bend your secondary leg towards the mirror for 3, stabilize through your front glute and heel for 4

THINGS TO CONSIDER:

Check that clients are truly pushing into the pocket with their heel vs their toe
- Heel = Glute
- Toes = Quad
Angle both hips so they are square towards the mirror
Look at knees turning inward -> push thighs slightly out away from the carriage to help contract and create stability in outer glutes
Exhale the breath as you push your heel back to contract upper abdomen
Great for existing in multi planes of motion and encourages hip opening

TIME: At least 1 minute

ACTION: Pushing against the tension

MUSCLES WORKED

Primary Movers:
- Lower Body: Glutes max: hips, glute med: outer glutes, quads
- Core/Spine: Obliques: control spine from rotating (anti-rotation) & transverse abdominis (especially on the press)
Assisting Muscles:
- Lower Body: Glute minimus, hamstrings: resisting carriage in
- Upper Body: Lats: pull down as your press away from low bars
Stabilizers:
- Core/Spine: Transverse Abdominis, multifidus, erector spinae, obliques, QL’s
- Hip/Pevlis: Glute med/min, Piriformis, adductors: pelvis
- Upper Body: Shoulders, rotator cuff, traps, serratus anterior
Relaxed Muscles: adductors, hip flexors

VARIATIONS:

MODIFICATIONS

ADVANCEMENTS

PREGNANCY MODIFICATIONS

HIP LUNGE