LEGS
SPRINGS: 1Y // 1W
SET-UP:
Face side of the room and stand and step primary heel on back platform and secondary heel on first line of carriage.
Turn toes slightly outward and keep legs straight
Place hands on hips or on pole
Look straight ahead
MOVEMENT:
Press through your heels and lengthen legs out for 1, press your legs out for 2, press your legs out for 3, press your legs apart for 4
Pull your heels and inner thighs in for 1, exhale and brace your core for 2, pull your heels and inner thighs in for 3, exhale and brace your core for 4
THINGS TO CONSIDER:
Watch and ensure toes are turned slightly out
Works frontal plane which is often missed in traditional training
TIME: At least 1 minute
ACTION: Pulling with the tension
MUSCLES WORKED
Primary Movers: Adductors
Assisting Muscles: Quads (knees), hamstrings (hip control), glutes med/min, transverse abdominis, obliques
Stabilizers: Glute med/min, QL’s, pelvic floor
Relaxed Muscles: hip flexors, upper traps, neck, low back muscles
VARIATIONS:
Plie Squats
Squats
Inner Thigh Lunge
Add weights to arms
Lift pole
MODIFICATIONS
Add tension 1Y//1W
Bring carriage heel closer to inside edge
ADVANCEMENTS
Walk feet further up the carriage
Hold pole in front of chest // raise and lower pole with motion
PREGNANCY MODIFICATIONS
Should be safe to do 2W//2Y
If stability concerns swap for Seated Inner Thighs
BACK PLATFORM STANDING INNER THIGHS
SPRINGS: 1Y // 1W
SET-UP:
Face side of the room and stand, grab red cable and step primary heel on back platform and secondary heel on first line of carriage.
Turn toes slightly outward and keep legs straight
Look straight ahead
MOVEMENT:
Press through your heels and lengthen legs out for 1, press your legs out for 2, press your legs out for 3, press your legs apart for 4
Pull your heels and inner thighs in for 1, exhale and brace your core for 2, pull your heels and inner thighs in for 3, exhale and brace your core for 4
THINGS TO CONSIDER:
Watch and ensure toes are turned slightly out
Works frontal plane which is often missed in traditional training
Red cable can be used as a Single Arm bicep curl or as a two hands or even a cross body row - use it for balance
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Adductors
Assisting Muscles: Quads (knees), hamstrings (hip control), glutes med/min, transverse abdominis, obliques
Stabilizers: Glute med/min, QL’s, pelvic floor
Relaxed Muscles: hip flexors, upper traps, neck, low back muscles
VARIATIONS:
Plie Squats
Squats
BP Inner Thigh Lunge
MODIFICATIONS
Bring carriage heel closer to inside edge
ADVANCEMENTS
Add tension 1Y//1W
Walk feet further up the carriage
PREGNANCY MODIFICATIONS
Should stay at the front for Standing Inner Thighs with 2W//2Y
If stability concerns swap for Seated Inner Thighs