Set-Up:
Place the shortbox on the carriage and come onto your forearms facing away from the Jumpboard. Position the elbows directly underneath the shoulders and find a neutral spine. Place one foot onto the jumpboard with the knee bent to approximately 90 degrees. The opposite knee remains underneath the hip on the carriage. Engage the abdominals and keep the pelvis level.
Movement:
Exhale: Press the foot firmly into the jumpboard to glide the carriage away, extending the working leg while maintaining stability through the torso.
Inhale: Control the return, bending the working knee as the carriage glides back underneath the body. Press away again and repeat.
Maintain even weight through both forearms and the supporting knee. Keep the spine neutral, and the pelvis stable throughout. Avoid shifting side to side or allowing the lower back to arch as the carriage moves.
Main focus:
Core stability and posterior chain strength, with an emphasis on glute activation, pelvic control, and maintaining a neutral spine throughout the movement.
Primary Muscles Worked:
Gluteus maximus (primary): drives the working leg into extension and controls the return.
Abdominals and core: stabilise the trunk and pelvis as the carriage moves.
Gluteus medius: maintains pelvic stability and prevents side-to-side shifting.
Hamstrings: assist with hip extension and control the working leg.
Shoulders and serratus anterior: provide upper-body stability and support the body through the forearms.
Quadriceps: assist with knee extension and control of the working leg.
Jumpboard required
1.Ball: Place the ball between the knee and the box on the carriage, or underneath the knee on the carriage, to create a greater stability challenge. These options are progressions, so ensure your clients are aware of the added challenge and can maintain proper technique throughout the movement.
2.Weighted straps: Option to place on wrists or ankles for extra challenge.
1. Extend arm: Option to extend the opposite arm to leg to increase the stability challenge, promoting greater core activation, balance, and shoulder stability – Must be on 1B spring only.
2. Extend Leg: Option to extend the leg out to the side in a diagonal line while maintaining pelvic stability and core engagement This progression increases the demand on stability, glute activation, and overall body control.
1.Continue the jumping movement through to the end of the exercise, maintaining consistent rhythm, control, and alignment throughout.
1R.
Regression:
Use a lighter spring setting (1B). This will increase instability but allow for a longer, lighter jump, making it easier to create rhythm and maintain tempo. Spring choice should be adjusted based on the individual client in front of you and their ability level.
Progression:
Increase the challenge by changing the tempo and adding movement layers while maintaining control, precision, and proper technique throughout.
Modification:
Remove the jump and perform the movement with a controlled leg press only, focusing on alignment, stability, and core engagement.