SPRINGS: 1Y-2 // 1W-2

SET-UP:

Stand behind the back of your machine with your secondary leg aligned with your back high bar and your primary leg slightly outside of your back high bar/machine
Place the red handle on your second leg
Bring your secondary side hand to your back high bar aligned with secondary foot and your primary hand to your hip or to the platform
Bend your knees and hinge your spine to a 45 degree angle

MOVEMENT:

Press your secondary heel back for 1, press your secondary heel back for 2, brace your outer glutes for 3, press your secondary heel back for 4
Bend your back knee forward for 1, resist you handle back in for 2, bend your back knee forward for 3, resist your handle back in for 4

THINGS TO CONSIDER:

Look at knees turning inward -> push thighs slightly out help contract and create stability in outer glutes especially due to single leg
Pull secondary hip up to engage the core more
Exhale as you press to help with stabilizing core, hips, and glutes
Watch shoulder hikes in stabilizing hand supporting body -> wrap bicep in and pull down through shoulders and lats while lightening grip

TIME: At least 2 minutes

ACTION: Pressing against the tension

MUSCLES WORKED

Primary Movers: Glute max and hamstrings
Assisting Muscles: Glute medius (hip balance), adductors, transverse abdominis and obliques
Stabilizers: Glute minimus (hip stability), QL’s (hip dropping), pelvic floor, calves & ankle (standing leg),
Relaxed Muscles: Hip flexors, quads

VARIATIONS:

MODIFICATIONS

ADVANCEMENTS

PREGNANCY MODIFICATIONS

STANDING LATERAL KICK