LEGS
SPRINGS: 2R // 2B-2B-2B2W
SET-UP:
Sit on the front platform and face the back wall
Grab the stems of your front high bars
Press your heels on the edge of your carriage
Lean spine back and pop chest out
Gaze towards top of back wall
MOVEMENT:
Exhale as you press your heels out for 1, press your heels out for 2, press your heels out for 3, press your heels out for 4
Resist knees back in for 1, resist knees back in for 2, resist knees back in for 3, resist knees back in for 4
THINGS TO CONSIDER:
Look for feet being too close together -> make sure feet are hip width distance apart (about 4 inches)
Watch spine and back rounding
TIME: At least 2 minute
ACTION: Pressing against the tension
MUSCLES WORKED
Primary Movers: Quads and glute max
Assisting Muscles: Hamstrings, adductors (stabilizes hips), glute medius (stabilizes hips)
Stabilizers: Glute med/min (keep knees from turning in), pelvic floor (neutral pelvis), transverse abdominis, obliques (hold torso upright)
Relaxed Muscles: upper traps, hip flexors, lower back muscles
VARIATIONS:
Pulses
Speed
Single Leg
MODIFICATIONS
Lighten tension (1Y // 1W)
Bring heels to pockets vs edge
ADVANCEMENTS
Adding additional yellow/white spring
PREGNANCY MODIFICATIONS
Avoid lean
Squats 1R-1R1-2Y with pole good alternative if needed
SINGLE LEG SEATED LEG PRESS
SPRINGS: 1R2Y-2R// 1B2W-2B
SET-UP:
Sit on the front platform and face the back wall
Grab the stems of your front high bars
Press your primary on the edge of your carriage
Lean spine back and pop chest out
Gaze towards top of back wall
MOVEMENT:
Exhale as you press your heels out for 1, press your heels out for 2, press your heels out for 3, press your heels out for 4
Resist knees back in for 1, resist knees back in for 2, resist knees back in for 3, resist knees back in for 4
THINGS TO CONSIDER:
Watch for knees turning inward
Watch spine and back rounding
TIME: At least 2 minute
ACTION: Pressing against the tension
MUSCLES WORKED
Primary Movers: Quads, glute max, glute medius
Assisting Muscles: Hamstrings, adductors (stabilizes hips), glute medius (stabilizes hips)
Stabilizers: Glute med/min (keep knees from turning in), pelvic floor (neutral pelvis), transverse abdominis, obliques (hold torso upright)
Relaxed Muscles: upper traps, hip flexors, lower back muscles
VARIATIONS:
Pulses
Speed
Seated Leg Press
MODIFICATIONS
Lighten tension (1Y // 1W)
Bring heels to pockets vs edge
ADVANCEMENTS
Adding additional yellow/white spring
PREGNANCY MODIFICATIONS
Avoid lean
Squats 1R-1R1-2Y with pole good alternative if needed