Set-up:
Place the ball at the mid-thoracic spine, around the shoulder blade area, for support.
Extend both legs straight on the footbar, heels elevated.
Reach both arms overhead.
Keep the chest lifted throughout the exercise.
Movement:
Push Carriage Away: Extend the carriage back, keeping both legs long and arms overhead, ribs gently drawn down.
Close Carriage: Exhale, slowly draw the carriage in while keeping heels high, bringing the arms down with you.
Repeat: Continue with slow, controlled repetitions, keeping the chest lifted.
Hold Extension + Arms Overhead:
Hold the half or full extended position and sweep both arms overhead and back while maintaining core control.
2R
3rd, 2nd
Long box
Inhale to push away, exhale to come back in.
Muscles Worked:
Deltoids and scapular stabilisers for upper-body support.
Rectus abdominis and transverse abdominis for core stabilisation.
Quadriceps for leg extension and control.
Hip flexors for carriage pull-in.
Muscles Mobilised:
Shoulders through overhead reach.
Ball needed
Regression:
Keep arms in prayer at chest and reduce the range of motion to make the exercise more manageable.
Springs: add more springs to reduce load and increase stability.
Progression:
Increase the range of motion first (larger sweep with arms)) and hold full extension longer, pausing for several breaths before returning.
Springs: heavier springs increase load, lighter springs reduce stability to further challenge the exercise.
Modification:
Perform a platform version without the box and feet against the footbar, or feet on the platform, and perform small C-Curves without moving the carriage.
Arm Variations:
Reach single arm/arms overhead for added core work as lever length is increased.