Set-Up:
Stand in a split-stance lunge with the front foot grounded and the carriage leg positioned against the Short Box. Keep both knees bent, with the front leg held in an isometric lunge position. Hold the Jumpboard lightly for support and balance. Keep the front knee aligned with the toes, pelvis level, and torso upright.
Movement:
Exhale: Press the carriage away by extending the carriage leg, while maintaining the bent front leg in an isometric hold.
Inhale: Return the carriage with control, bending the carriage leg back to the starting position. Maintain the low lunge throughout, keeping the front knee stable and the pelvis level as the carriage moves.
Main focus:
Lower-body strength and muscular endurance, with an emphasis on glute activation, quadriceps endurance, hip stability, and maintaining control through the single-leg lunge.
Primary Muscles Worked:
Gluteus maximus: drives hip extension and helps control the carriage as the back leg extends.
Quadriceps: primary muscles holding the front-leg isometric lunge and controlling the movement.
Hamstrings: assist with hip stability and control of the front leg.
Hip flexors: work through the back leg as it extends and help maintain hip position.
Calves: support ankle stability and balance through the front leg.
Abdominals and core: Work durirng the knee lift and stabilise the pelvis and trunk, helping maintain an upright and controlled position.
Jumpboard required
1.Weighted straps: Option to add weights for upper-body variations where appropriate, increasing strength and coordination demands.
2.Ball: Option to hold a small ball between the hands to challenge coordination, arm control, and upper-body engagement.
1.Remove hands from the jumpboard: Lift the hands off the jumpboard and perform arm variations (e.g. bicep curls, overhead reaches, or looping a ball under the leg) to increase core stability, coordination, and trunk control.
1. Small Carriage Kicks: Make small “kicks” at the end range of the scooter.
2. Lunge Pulses: Hold the carriage halfway add small drops.
3. Runner’s Lunge: Start with one foot on the carriage heel against box and the opposite leg extended long behind you. Drive the extended leg forward into a knee lift while simultaneously extending the carriage leg long behind. Return to the starting position and repeat with controlled movement.
1R.
Regression:
Reduce Springs: Use less spring tension to make the carriage easier to press back and reduce the overall strength demand.
Progression:
Deeper Lunge: Increase the depth of the lunge to increase the demand on the quadriceps and glutes while maintaining control and alignment.
Modification:
Remove the Box: Perform the movement without the shortbox, with the back foot supported directly against the shoulder rest.