LEGS
SPRINGS: 1Y // 1W
SET-UP:
Face side of the room and stand and step primary heel on front platform and secondary toe on first line of carriage diagonal to primary heel .
Point primary toes towards side of room you are facing and lift secondary heel
Place hands in prayer or on pole
Look straight ahead
MOVEMENT:
Keep the carriage leg still as you squat for 1, squat for 2, squat for 3, squat for 4
Hold your inner thighs and begin to stand for 1, pull your carriage leg for 2, tuck the hips for 3, stand for 4
TIME: At least 2 minute
ACTION: Pulling with the tension
MUSCLES WORKED
Primary Movers: Quads, glute max,
Assisting Muscles: Glute medius, hamstrings (hip control), adductors
Stabilizers: Glute med/min, QL’s, pelvic floor, transverse abdominis, obliques, ankle stability and balance
Relaxed Muscles: hip flexors, upper traps, neck, low back muscles
VARIATIONS:
Carriage Kicks (bend secondary leg in)
Pulses
Add arm motion with squat // weights
Squats
Plie Squats
MODIFICATIONS
Add tension 1Y//1W
Use Pole
Bring carriage heel closer to inside edge
ADVANCEMENTS
Walk feet further up the carriage
Hands in prayer or behind head
Add weights
Raise pole as you squat
PREGNANCY MODIFICATIONS
2W//2Y
If stability concerns squat on the floor
CARRIAGE SINGLE LEG SQUAT
SPRINGS: 1Y // 1W
SET-UP:
Face side of the room and stand and step primary heel on first line of your carriage and secondary toe on front platform diagonal to primary heel .
Point primary toes towards side of room you are facing and lift secondary heel
Place hands in prayer or on pole
Look straight ahead
MOVEMENT:
Keep the platform leg still still as you squat for 1, squat for 2, squat for 3, squat for 4
Hold your inner thighs and begin to stand for 1, pull your carriage leg for 2, tuck the hips for 3, stand for 4
TIME: At least 2 minute
ACTION: Pulling with the tension
MUSCLES WORKED
Primary Movers: Quads, glute max,
Assisting Muscles: Glute medius, hamstrings (hip control), adductors
Stabilizers: Glute med/min, QL’s, pelvic floor, transverse abdominis, obliques, ankle stability and balance
Relaxed Muscles: hip flexors, upper traps, neck, low back muscles
VARIATIONS:
Carriage Kicks (bend secondary leg in)
Pulses
Add arm motion with squat // weights
Squats
Plie Squats
MODIFICATIONS
Add tension 1Y//1W
Use Pole
Bring carriage heel closer to inside edge
ADVANCEMENTS
Walk feet further up the carriage
Hands in prayer or behind head
Add weights
Raise pole as you squat
PREGNANCY MODIFICATIONS
2W//2Y
BACK CARRIAGE SINGLE LEG SQUAT
SPRINGS: 1Y // 1W
SET-UP:
Face side of the room, grab red handle and stand and step primary heel on first line of your back carriage and secondary toe on back platform diagonal to primary heel .
Point primary toes towards side of room you are facing and lift secondary heel
Place hands in prayer or on pole
Look straight ahead
MOVEMENT:
Keep the platform leg still still as you squat for 1, squat for 2, squat for 3, squat for 4
Hold your inner thighs and begin to stand for 1, pull your carriage leg for 2, tuck the hips for 3, stand for 4
TIME: At least 2 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Quads, glute max,
Assisting Muscles: Glute medius, hamstrings (hip control), adductors
Stabilizers: Glute med/min, QL’s, pelvic floor, transverse abdominis, obliques, ankle stability and balance
Relaxed Muscles: hip flexors, upper traps, neck, low back muscles
VARIATIONS:
Carriage Kicks (bend secondary leg in)
Pulses
Add arm motion with squat // weights
Squats
Plie Squats
MODIFICATIONS
Bring carriage heel closer to inside edge
ADVANCEMENTS
Walk primary heel further up the carriage
Hands in prayer or behind head
Drop cables // pole instead of cables
Add tension 1Y//1W
PREGNANCY MODIFICATIONS
Carriage Single Leg Squat 2W//2Y
BACK PLATFORM SINGLE LEG SQUAT
SPRINGS: 1Y // 1W
SET-UP:
Face side of the room, grab red handle and stand and step primary heel on back platform and secondary toe on back carriage diagonal to primary heel .
Point primary toes towards side of room you are facing and lift secondary heel
Place hands in prayer or on pole
Look straight ahead
MOVEMENT:
Keep the platform leg still still as you squat for 1, squat for 2, squat for 3, squat for 4
Hold your inner thighs and begin to stand for 1, pull your carriage leg for 2, tuck the hips for 3, stand for 4
TIME: At least 2 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Quads, glute max,
Assisting Muscles: Glute medius, hamstrings (hip control), adductors
Stabilizers: Glute med/min, QL’s, pelvic floor, transverse abdominis, obliques, ankle stability and balance
Relaxed Muscles: hip flexors, upper traps, neck, low back muscles
VARIATIONS:
Carriage Kicks (bend secondary leg in)
Pulses
Add arm motion with squat // weights
Squats
Plie Squats
MODIFICATIONS
Bring carriage heel closer to inside edge
ADVANCEMENTS
Walk secondary foot further up the carriage
Hands in prayer or behind head
Drop cables // pole instead of cables
Add tension 1Y//1W
PREGNANCY MODIFICATIONS
Carriage Single Leg Squat 2W//2Y