LEGS
SPRINGS: 1R1-4Y // 1B1-4W
SET-UP:
Face sides of the room with back of primary leg aligned with first line and secondary heel against back pocket corner
Push primary hand against low bar
Squat down towards carriage
Keep gaze out at a 45
MOVEMENT:
Press through your heel and kick your carriage leg out for 1, press and lengthen your carriage leg for 2, press and lengthen your carriage leg for 3, press and lengthen your carriage leg for 4
Stabilize through the core and primary leg as you resist your leg in for 1, bend your carriage leg and resist in for 2, bend your carriage leg and resist in for 3, bend your carriage leg and resist in for 4
THINGS TO CONSIDER:
Watch for low back rounding and collapsing onto bars -> check common mistakes portion of handbook for ideas
Feet should face the side with slight tension in outer glutes by placing pressure through heels
Soften elbows and squeeze biceps in towards ribcage as hands pull back on high bar
Works frontal plane which is often missed in traditional training
TIME: At least 2 minutes
ACTION: Pressing against the tension
MUSCLES WORKED
Primary Movers: Glute medius (extension), adductors (resist return)
Assisting Muscles: Glute max (assist abduction), quads, hamstrings
Stabilizers: Glute med/min, transverse abdominis, obliques, QL’s, calvs, ankles, serratus anterior (hold bold back in squat)
Relaxed Muscles: hip flexors, upper traps (should be but watch)
VARIATIONS:
Pulses
Squats
Heel Raises
Alternating leg extension
Standing Outer Thighs
Heel against edge of carriage (harder) - great for progressive overload
MODIFICATIONS
Lighten tension and remove 1Y//1W
Place heel against carriage pocket
Move floor foot closer to mirror
Bring platform hand to outside edge of high bar if platform grip is tough on low back
ADVANCEMENTS
Add tension 1Y//1W
PREGNANCY MODIFICATIONS
Should be safe to do with slightly lighter tension
Could also go to side leg press if uncomfortable