LEGS
SPRINGS: 1Y // 1W
SET-UP:
Face side of the room and stand and step primary heel on back platform and secondary heel on first line of carriage.
Turn toes slightly outward and keep legs straight
Place hands on hips or on pole
Look straight ahead
MOVEMENT:
Press your thighs out and squat for 1, press your legs out for 2, plie squat for 3, press your legs apart for 4
Stand and pull inner thighs in for 1, stand and pull inner thighs in for 2, stand and pull inner thighs in for 3, exhale and brace your core for 4
THINGS TO CONSIDER:
Watch and ensure toes are turned slightly out
Works frontal plane which is often missed in traditional training
Watch range of motion
TIME: At least 1 minute
ACTION: Pulling with 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
Carriage Still Squats
Hold
Standing Inner Thighs
Squats
Inner Thigh Lunge
MODIFICATIONS
Add tension 1Y//1W
Standing Inner Thighs
Bring carriage heel closer to inside edge
ADVANCEMENTS
Walk feet further up the carriage
PREGNANCY MODIFICATIONS
Standing Inner Thighs is more appropriate
If stability concerns swap for Seated Inner Thighs
BACK PLATFORM PLIE SQUATS
SPRINGS: 1Y // 1W
SET-UP:
Face side of the room and stand and step primary heel on back platform and secondary heel on first line of carriage.
Turn toes slightly outward and keep legs straight
Place hands on hips or on pole
Look straight ahead
MOVEMENT:
Press your thighs out and squat for 1, press your legs out for 2, plie squat for 3, press your legs apart for 4
Stand and pull inner thighs in for 1, stand and pull inner thighs in for 2, stand and pull inner thighs in for 3, exhale and brace your core for 4
THINGS TO CONSIDER:
Watch and ensure toes are turned slightly out
Works frontal plane which is often missed in traditional training
Watch range of motion
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
Carriage Still Squats
Hold
Standing Inner Thighs
Squats
Inner Thigh Lunge
MODIFICATIONS
Bring carriage heel closer to inside edge
Standing Inner Thighs
Head to front
ADVANCEMENTS
Walk feet further up the carriage
Add tension 1Y//1W
PREGNANCY MODIFICATIONS
Standing Inner Thighs at the front is more appropriate
If stability concerns swap for Seated Inner Thighs