LEGS
SPRINGS: 1R1-4Y // 1B1-4W
SET-UP:
Straddle your knees between your middle line and press your heel against your front low bar
Grab the corner of your carriage closest to the mirror and opposite hand on edge of carriage
Megaformer: outside hand third line pocket
Maven: outside hand wide rail
Flick the tailbone back and float toe off of the wide rail
Look straight to the floor over the edge of your carriage
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 hips moving as client goes to press heel. Core and glutes need to be stabile to keep hips from moving
TIME: At least 1 minute
ACTION: Pushing against the tension
MUSCLES WORKED
Primary Movers: Glute Max (hip extension as heel presses), Hip Flexors (drive knee towards shoulder), Hamstrings (control the press)
Assisting Muscles: Glute med (stabilize pelvis and keeps hips square), adductors (keep leg straight), Transverse abs and obliques
Stabilizers: Glute minimus, QL’s (prevents hip opening), multifidus (spinal stabilization), pelvic floor, serratus anterior (stabilizes shoulders)
Relaxed Muscles: upper traps (should be but watch)
VARIATIONS:
Flying: carriage leg toe against wide rail
Pulses
Flying x tap floating knee to carriage
Push-ups between sets
MODIFICATIONS
Move carriage knee closer to springs
Lighten tension and remove 1Y//1W
ADVANCEMENTS
Walk knees toward front platform
Add tension 1Y//1W
Fly
PREGNANCY MODIFICATIONS
Should be safe to do but may need to be in modified position
Could also go to side leg press if uncomfortable