LEGS
SPRINGS: 3Y-5 // 2W-1B
SET-UP: (Turn high bars towards back wall)
Face the back wall and stand on your front platform
Grab front edge of high bars
Press secondary heel against the edge of carriage and hop primary heel to the floor with calf up against the edge of front platform
Lean weight back and hover glutes over platform
Gaze straight ahead
MOVEMENT:
Squat back towards you platform for 1, lean your weight back for 2, squat back towards your platform for 3, squat back for 4
Press into both feet as you stand up for 1, stand up for 2, tuck your hips in for 3, stand up for 4
THINGS TO CONSIDER:
Look for feet being too close together -> make sure feet are hip width distance apart (about 4 inches)
Make sure secondary foot is not using the arch of foot to hold carriage -> instead get clients into the heel
Look at knees turning inward -> push thighs slightly out help contract and create stability in outer glutes
Exhale as you stand to engage the low abdomen as well as the glutes
TIME: At least 2 minute
ACTION: Pressing against the tension
MUSCLES WORKED
Primary Movers:
glute max
quads
hamstrings
Assisting Muscles: Adductors, Calves (ankle stability and balance), Transverse Abdominis, Rectus abdominis (trunk control),
Stabilizers: Glute med/min (keep knees from turning in), pelvic floor (neutral pelvis), Multifidus & QLs (spinal stability), ankles
Relaxed Muscles: upper body, hip flexors, lower back muscles
VARIATIONS:
Holds
Pulses
Carriage Leg Extension
MODIFICATIONS
Lighten tension (1Y // 1W)
Limit range of motion (not going quite as low)
Bring secondary heel to pockets
ADVANCEMENTS
Adding additional yellow/white spring
Deeper range of motion
PREGNANCY MODIFICATIONS
Can try if been doing C(LP) before pregnancy
Squat & Row great alternative