Set-Up:
Lie supine on the carriage, legs in tabletop (leg positioning will be slightly higher due to Jumpboard).
Hold the short straps in your hands, arms extended above shoulders with light tension on the straps.
Movement:
Exhale: Lower the arms toward the hips.
Inhale: Return the arms to the starting position with hands above shoulders.
Repeat with a smooth, steady rhythm.
Main focus:
Core strength and stability, with an emphasis on abdominal control and upper-body strength.
Primary Muscles Worked:
Rectus abdominis: primary abdominal control.
Transversus abdominis: deep core stabilisation.
Latissimus dorsi: assists with the arm press and shoulder control.
Triceps brachii: supports elbow extension as the arms press down.
Deltoid muscles: assist with shoulder stability and arm control.
Jumpboard required
1.Ball: (Advanced) Option to place a ball under the sacrum for added instability and deeper core activation Ball can also be use between.
Thighs/Heels: Squeeze a small ball between the thighs to engage the inner legs and pelvic floor.
2. Weighted straps: Option to place on either wrists on ankles dependant on flow and muscle focus.
1. Upper Body Crunch: Lift head and shoulders into a small curl while performing the arm reach.
2. Single Leg Extension: Extend one leg long inline with bent leg while the other stays in tabletop.
3. Double Leg Extensions: Extend both legs long to 60 degrees while pressing the arms down. Option to add additions here such as: Beat heals, beat arms, coordination (open extended legs and close extended legs), before reaching the arms back overhead.
4. Tricep Press: Elbows stay low towards carriage, arms bent to 90 degree line, add small tricep pushes whilst legs stay stable.
5. Wide Ski Extension: Lift head and shoulders into a small curl while kicking legs out to wide V and reaching arms between legs.
1. Hold Curl Up: Hold the curl-up position- Keep the ribs knitted, spine flexed, and shoulders stable without changing the shape.
2. Hold Curl Up + add Leg Extension: Hold the curl up and extend the legs out from tabletop to straight.
Added options in the extensions include:
Externally rotate legs and perform small heel beats together.
Open and close legs (straight or tabletop): open the legs slightly apart and close back to midline.
Crisscross legs.
Leg Cycles: extend one leg while the other stays in tabletop, then switch.
3. Beat Arms: Pilates Hundreds style: in the curl-up, perform controlled up-and-down beats with the arms. Find a breathing pattern such as 4 counts inhale, 4 counts exhale.
1R; 1B.
Regression:
Straps: Take the longer straps in hands for lighter arm work.
Progression:
Perform an upper-body curl while pressing the arms down to the hips, ensuring the lower back stays in contact with the carriage. Optionally, extend one or both legs into extension to increase core demand.
Springs: Increase spring resistance to make the straps heavier for the arms.
Modification:
Perform gentle core work without the straps.