LEGS
SPRINGS: 1R1-4Y // 1B1-4W
SET-UP:
Lay along middle white line with hips down by mirror pockets and lift oblique slightly away from carriage
Grab the wide rail or push hands against pocket by springs to keep from sliding
Press your heel against the low bar and kick your bottom leg out straight and slightly lift towards inner thighs
Look straight out in front
MOVEMENT:
Press through your heel and kick your leg out for 1, press and lengthen your leg for 2, press and lengthen your leg for 3, press and lengthen your leg for 4
Stabilize through the core as you bend your leg in for 1, bend your leg in for 2, bend your leg in for 3, bend your leg in for 4
THINGS TO CONSIDER:
Watch neck and spine during movement. Want to avoid rounding and focus on lengthening
If sliding, continue to encourage clients to move lower towards mirror
TIME: At least 2 minutes
ACTION: Pressing against the tension
MUSCLES WORKED
Primary Movers: Glute Med & Min (abductors & hip stabilizers)
Assisting Muscles: Glute max, quads, adductors (control return)
Stabilizers: Transverse abdominis, obliques (prevent rotation), QL’s (hip stabilizers), pelvic floor, adductors (bottom leg)
Relaxed Muscles: Upper body, hip flexors
VARIATIONS:
Pulse top leg
Pulse bottom leg up
Rotate foot positions to change angle
Toes In: Abductors
Toes Out: Glute Max
MODIFICATIONS
Lighten tension and remove 1Y//1W
Move body up towards springs
ADVANCEMENTS
Add tension 1Y//1W
Move body closer to mirror
PREGNANCY MODIFICATIONS
Should be safe to do with slightly lighter tension
FOOTSTRAP LEG PRESS
SPRINGS: 4Y-R1-1R1Y // 4W-1B1W
SET-UP:
Grab foot-strap and place on primary heel
Lay along middle white line with hips down by mirror pockets and lift oblique slightly away from carriage
Grab the wide rail or push hands against pocket by springs to keep from sliding
Press your heel out towards the low bar and bend your bottom knee to align with first line for stabilization
Look straight out in front
MOVEMENT:
Press through your heel and kick your leg out for 1, press and lengthen your leg for 2, press and lengthen your leg for 3, press and lengthen your leg for 4
Stabilize through the core as you bend your leg in for 1, bend your leg in for 2, bend your leg in for 3, bend your leg in for 4
THINGS TO CONSIDER:
Watch neck and spine during movement. Want to avoid rounding and focus on lengthening
If sliding, continue to encourage clients to move lower towards mirror
Watch leg dropping towards floor -> could mean abductor is tired and need less tension
TIME: At least 2 minutes
ACTION: Pressing against the tension
MUSCLES WORKED
Primary Movers: Glute Med & Min (abductors & hip stabilizers)
Assisting Muscles: Glute max, quads, adductors (control return)
Stabilizers: Transverse abdominis, obliques (prevent rotation), QL’s (hip stabilizers), pelvic floor, adductors (bottom leg)
Relaxed Muscles: Upper body, hip flexors
VARIATIONS:
Pulse top leg
Clam Pulses
Circles
Sweeps
Hamstring Curl
Rotate foot positions to change angle
Toes In: Abductors
Toes Out: Glute Max
MODIFICATIONS
Lighten tension and remove 1Y//1W
Move body up towards springs
ADVANCEMENTS
Add tension 1Y//1W
Move body closer to mirror
PREGNANCY MODIFICATIONS
Should be safe to do with slightly lighter tension