LEGS
SPRINGS: 1-4Y // 1-4W
SET-UP:
Grab foot strap closest to your outside leg, sit on the carriage at the first line and face the side of the room
Place your secondary heel inside the corner edge of carriage pocket and place footstrap around foot closest to your springs
Reach hands behind back to help lift and support spine
Lift foot strap leg up so it’s floating
Gaze towards top of wall
MOVEMENT:
Pull your foot strap leg in for 1, pull from your inner thighs for 2, pull your foot strap leg in for 3, pull from your inner thighs for 4
Resist the cable out slightly for 1, keep tension tight for 2, resist the cable out slightly for 3, keep tension tight for 4
THINGS TO CONSIDER:
Make sure cable doesn’t go lose -> may need more tension or may need to move closer to mirror
Watch rounding spine
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Adductors
Assisting Muscles: Hamstrings (hip control), glutes med/min, transverse abdominis, obliques
Stabilizers: Glute med/min, QL’s, pelvic floor, quads
Relaxed Muscles: hip flexors, upper traps, neck, low back muscles
VARIATIONS:
Circles
Lift leg up and down (very quad dominant)
Boxes
Hold arms in prayer with tell sign
MODIFICATIONS
Lighten tension 1Y//1W
Move butt closer to springs
ADVANCEMENTS
Add tension 1Y//1W
Move butt closer to front platform
Bring hands into prayer
PREGNANCY MODIFICATIONS
Should be safe to do 1W//1Y