LEGS
SPRINGS: 1W-3 // 1Y-3
SET-UP:
Face the back wall, feet in a plie squat and grab your red handles between your thighs
Stretch your tailbone back to a neutral spine
Gaze is at a 45 angle
MOVEMENT:
Lengthen your legs and slightly lift your chest for 1, keep tension on your cables as you stand for 2, lengthen your legs and slightly lift your chest for 3, keep tension on your cables as you stand for 4
Hinge from your hips as you lower your chest for 1, hinge from your hips as you lower your chest for 2, hinge from your hips as you lower your chest for 3, hinge and lower your chest for 4
THINGS TO CONSIDER:
Focus on the lower body to lift the cable
Tuck your pelvis as you stand and extend tailbone as you squat
If back discomfort, lighten tension
Keep red cables tight the entire time
Make sure to move head with your spine
TIME: At least 2 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Glute max (peak on contraction // lift)
Assisting Muscles: Hamstrings, adductors, glute medius, transverse abdominis, obliques
Stabilizers: Glute minimus, QL’s, multifidus, pelvic floor, upper back, lats
Relaxed Muscles: Hip flexors, quads, lower back muscles
VARIATIONS:
Add Speed
Hold Arms x Squat Legs
Turn Toes Forward
MODIFICATIONS
Lighten tension (1Y // 1W)
Step closer to back platform
ADVANCEMENTS
Adding additional yellow/white spring
Move away from back platform
PREGNANCY MODIFICATIONS
Wonderful for pregnant clients