LEGS
SPRINGS: 3Y-R1 // 2W-1B
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
Lay your head on bottom arm and place top hand on carriage in front of your chest or grab wide rail to keep from sliding
Press your heel out to the corner of your carriage
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 Max (hip extension during sweep back) & Glute med (abductors & hip stabilizers), hip flexors (forward sweep)
Assisting Muscles: Glute min (abduction), quads, adductors (control return)
Stabilizers: Transverse abdominis, obliques (prevent rotation), QL’s (hip stabilizers), pelvic floor, adductors and glute med (bottom leg)
Relaxed Muscles: Upper body, lower back extension
VARIATIONS:
Pulse top leg
Clam Pulses
Circles (big & small)
Change sweep angle
Hamstring Curl
Footstrap Leg Press
Move bottom leg
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