LEGS
SPRINGS: 1W-2 // 1Y-2
SET-UP:
Grab your back carriage kneel on back platform, and hook primary heel in front of back carriage strap
Bring hands to high bars or prayer
Lift chest upright
Gaze forward towards the mirror
MOVEMENT:
Press into your primary foot as kick your leg out for 1, kick your leg out for 2, hug your glutes in for 3, kick your leg out for 4
Curl your leg back in for 1, curl your leg in for 2, hug your glutes in for 3, curl you leg in for 4
THINGS TO CONSIDER:
Look for feet being too close together -> make sure feet are hip width distance apart (about 4 inches)
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Hamstrings
Assisting Muscles: Glute max, adductors, transverse abdominis, obliques
Stabilizers: Glute med/min, pelvic floor (neutral pelvis), Multifidus & QLs (spinal stability),
Relaxed Muscles: upper body, quads, low back muscles
VARIATIONS:
BC Hamstring Curls
Add weights to upper body
Shoulder Press
Chest Press
Lateral Arms
Rotate spine on curl
MODIFICATIONS
Keep hands on high bars
Limit range of motion (not go as far out)
ADVANCEMENTS
Adding additional yellow/white spring
Bring hands to prayer or behind head
Walk foot further up the carriage
PREGNANCY MODIFICATIONS
Safe to do as long as hands are on the back high bars