Set-Up:
Start in an all 4s table position facing away from the Jumpboard.
Place one foot onto the Jumpboard with the knee bent around 90 degrees.
Hands are directly under shoulders and opposite knee stays under the hip on the carriage.
Maintain a neutral spine.
Movement:
Exhale: Push the foot into the Jumpboard to glide the carriage away.
The supporting knee and hands remain stable as the working leg extends.
Inhale: Control the carriage as it returns back underneath the body.
Movement should stay smooth without shifting the pelvis side to side.
Main focus:
Core stability and posterior chain strength, with an emphasis on glute activation, pelvic control, and maintaining a stable 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 while the carriage moves.
Gluteus medius: stabilises the pelvis and prevents side-to-side shifting.
Hamstrings: assist with hip extension and control the working leg.
Shoulders and serratus anterior: provide upper-body stability while supporting the body in the all-fours position.
Quadriceps: support knee stability and assist with controlling the working leg.
Jumpboard required
1. Ball: Place one hand on the ball to increase the stability challenge, encouraging greater glute activation, core engagement, and overall body control.
2.Weighted straps: Option to place on wrists or ankles for extra challenge.
1. Extend arm: Option to extend the opposite arm 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.