Set-Up:
Stand on the carriage on your toes with heels against the Shortbox.
Lift the glutes off the box and settle into a small squat.
Note: This is the only exercise taught standing on the carriage. Be very cautious when teaching.
Movement:
Perform small squats by bending the knees slightly, keeping heels against the box.
Keep movement controlled and spine long throughout.
Main focus:
Lower-body strength and muscular endurance, with an emphasis on quadriceps control, balance, and stability.
Primary Muscles Worked:
Quadriceps: primary muscles controlling the squat.
Gluteus maximus: supports hip stability and lower-body strength.
Hamstring muscles: assist with hip and knee stability.
Gastrocnemius and soleus: support ankle stability and balance.
Abdominal muscles: stabilise the trunk and pelvis.
Ankle stabilising muscles: maintain balance and control on the moving carriage.
Jumpboard required
1. Weighted straps: Arm Variations such as shoulder press, lateral raise, bicep curl, tricep extension and front raise.
2. Ball: Place ball between thighs and add controlled squeezes to ball to engage the adductors.
1. Pulses: Add small pulses at different squat depths for increased muscle engagement.
2. Arm Combinations: Arm sweeps overhead, cactus arms, T-position holds, and controlled reach patterns to challenge coordination.
1. Hold: Freeze in squat position on toes to challenge stability.
2. Pulses: Add small pulses at different squat depths for increased muscle engagement.
3. Arm Combinations: Arm sweeps overhead, cactus arms, T-position holds, and controlled reach patterns to challenge coordination.
R, B, R, Y, R.
Regression:
Heels:Lower heels down on the carriage.
Progression:
Arms: Add arm layers to increase intensity and coordination.
Modification:
Perform squats on the ground for stability.