SPRINGS: 1R1-4Y // 1B1-4W

SET-UP:

Face sides of the room and stand with primary heel on floor with shin all the way up to peg and secondary heel against front corner edge of carriage.
Grab platform with outside hand and grab inside edge of low bar with opposite hand
Bring neck and head in line with back of spine
Squat back

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:

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

PREGNANCY MODIFICATIONS

SIDE KICK