Set-up:
Place the ball just below the shoulder blades, for support.
Both toes on the footbar to start, heels elevated.
Lift the chest and maintain this chest-lift position throughout the exercise.
Movement:
Start Position: Carriage half way open, bring one leg into tabletop.
Rotate & Extend: Exhale, rotate the torso toward the tabletop leg while simultaneously pressing the carriage out with the supporting leg.
Return & Stretch: Inhale, return the torso to center while drawing the carriage back in, stretching the tabletop leg out to 60°.
Repeat: Move smoothly between positions, keeping the chest lifted throughout.
Pulses:
Keep one leg in tabletop and make small pulses, reaching the chest toward the knee. This strengthens the core and hip flexors while engaging the obliques.
2R
3rd, 2nd
Inhale prepare, exhale to rotate.
Muscles Worked:
Deltoids and scapular stabilisers for upper-body support.
Rectus abdominis and obliques for rotational control.
Transverse abdominis for core stabilisation.
Gluteals and quadriceps for leg extension and control.
Hip flexors for carriage pull-in.
Muscles Mobilised:
Thoracic spine through rotation.
Hip flexors through carriage pull-in.
Ball needed
Regression:
Keep arms in prayer and reduce the range of motion to make the movement more manageable.
Springs: adjust springs if needed, adding more for support or stability.
Progression:
Increase the range of motion first, performing a deeper rotation before adjusting springs.
Springs: heavier springs increase load, while lighter springs reduce stability to also make the exercise more challenging.
Modification:
Keep both feet on the footbar instead or take the upperbody twist out.