LEGS
SPRINGS: 1R-1R-4Y // 1B-1B14W
SET-UP:
Stand behind back platform, grab red handles and face mirror
Step back about 2-3 feet from your back platform, hover into a squat
Lift chest straight up and lengthen arms in front of you
Look straight ahead
MOVEMENT:
Holding your squat row your arms back for 1, row your arms back for 2, press into your heels for 3, hold your squat for 4
Lengthen your arms for 1, lengthen your arms for 2, lengthen your arms for 3, lengthen your arms for 4
THINGS TO CONSIDER:
Look for feet being too close together -> make sure feet are hip width distance apart (about 4 inches)
Press heels apart to create more tension in your glutes and quads
Look at knees turning inward -> push thighs slightly out help contract and create stability in outer glutes
TIME: At least 2 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: glute max, quads (holds squat), lats, rhomboids & middle traps
Assisting Muscles: hamstrings (hold hips and assist glutes), glute med/min (support knees and pelvis), biceps (elbow flexion during row), rear delts
Stabilizers: Transverse abdominis & obliques, erector spinae (upright torso), adductors, serratuts anterior, lower traps, pelvic floor
Relaxed Muscles: hip flexors, upper traps, neck
VARIATIONS:
Arm Holds
Arms Pulses
Squats
Leg Pulses
Leg// Foot Positions
Arm Positions
Palm Up: Bicep
High Row: Rear Delt
MODIFICATIONS
Lighten tension by (1Y // 1W)
Limit range of motion (not going quite as far back)
Step feet closer to back platform
ADVANCEMENTS
Adding additional yellow/white spring
Sit lower in squat
Step feet further from back platform
PREGNANCY MODIFICATIONS
Can try if been doing C(LP) before pregnancy
Squat & Row great alternative