Set-Up:
Stand beside the reformer with your left foot on the floor and your right foot behind you with the top of the foot resting against the shoulder rest. (Shortbox option is also avaliable dependent on the class flow.) Stand tall with your chest lifted, core engaged and hands on top of the jumpboard.
Movement:
Inhale: Bend your left knee to lower into a lunge, keeping your torso upright and your front knee aligned over your ankle.
Exhale: Press through your left heel to rise back to standing at the top of the movement lift your left knee towards your chest, creating an abdominal crunch jump. Return the foot to the floor and repeat.
Main focus:
Core strength and lower-body stability, with an emphasis on single-leg control, balance, quadricep strength, and controlled knee drive.
Primary Muscles Worked:
Abdominals (rectus abdominis and transverse abdominis): stabilise the trunk and support the abdominal crunch as the knee drives upward.
Quadriceps: control the lunge and drive the body back to standing.
Gluteus maximus and gluteus medius: provide power and stability through the standing leg while maintaining pelvic alignment.
Hip flexors: drive the knee towards the chest during the knee lift.
Hamstrings: support hip and knee stability throughout the lunge and return.
Calves: assist with ankle stability and balance on the supporting leg.
Shoulders and serratus anterior: stabilise the upper body through the hands as they press into the jumpboard.
Jumpboard required
1.Weighted straps: Option to place on wrists or ankles for an extra challenge.
1.Arabesque: Extend the lifted leg straight behind the body instead of performing a knee lift, focusing on a long line behind you.
2.Across-Body Extension: Lift the knee and extend the leg diagonally across the body, increasing core engagement, balance, and coordination.
1.Scooter: Extend the carriage leg straight back into a scooter position, maintaining pelvic stability and control.
2.Hold and pulse the abdominal crunch: Pause at the top of the knee lift add a small lift up, maintaining balance and core engagement.
1R.
Regression:
No jump: Perform a standard ground lunge instead of a jumping lunge to reduce impact and improve stability.
Progression:
Reduce spring resistance : Use fewer springs to increase the core challenge, requiring greater control and stability throughout the movement.