LEGS
SPRINGS: 1R1-4Y // 1B1-4W
SET-UP:
Face sides of the room and stand with primary heel against platform strap and secondary heel against carriage strap.
Turn toes inward and keep legs straight
Place hands on hips
MOVEMENT:
Press through your heel and kick your heels out for 1, slightly hinge your spine for 2, press and lengthen your carriage leg for 3, press and lengthen your carriage leg for 4
Stabilize through the core and primary leg as you resist your legs in for 1, lift your chest and resist legs in for 2, tuck. your pelvis as you resist legs in for 3, lift your chest and resist legs in for 4
THINGS TO CONSIDER:
Watch and ensure toes are turned in
Watch to see if clients being to lean back (butt behind heels) -> encourage glute to heel alignment
Works frontal plane which is often missed in traditional training
TIME: At least 1-2 minutes
ACTION: Pressing against the tension
MUSCLES WORKED
Primary Movers: Glute medius (extension), Glute minimus (assists abduction)
Assisting Muscles: Quads, adductors (control return), glutes
Stabilizers: Glute med/min, transverse abdominis, obliques, QL’s, calves, ankles
Relaxed Muscles: hip flexors, upper traps, neck, low back muscles
VARIATIONS:
Pulses
Squats
Holds
Skating
Heel against edge of carriage (harder) - great for progressive overload
MODIFICATIONS
Lighten tension and remove 1Y//1W
ADVANCEMENTS
Add tension 1Y//1W
Place heel against edge of carriage - great for progressive overload
PREGNANCY MODIFICATIONS
Should be safe to do with slightly lighter tension
Could also go to side leg press if uncomfortable