Set-up:
Begin in an all-fours position on the floor box, facing backward.
Place the hand nearest the carriage on the shoulder rest.
Movement:
Exhale, press the carriage out by extending the arm while simultaneously bringing the opposite leg to 90° in line with the hip.
Inhale, return to start with control.
Keep the spine long and movement controlled throughout.
Controlled Pulse:
Perform a small version of the exercise by decreasing the range of motion.
Isometric Hold:
Hold the carriage halfway or fully out with arm and add a leg variation such as a hamstring curl or 90° lift/lower with leg.
1B or 1Y
6th, 3rd, 2nd
Floor box
Exhale to push away, inhale back to all 4s.
Muscles Worked:
Core (including internal and external obliques) for stability and control.
Gluteals and hamstrings for leg extension and support.
Scapular stabilisers for shoulder and upper back stability.
Muscles Mobilised:
Hip flexors and extensors during leg kickback.
Thoracic spine during arm positioning and extension.
Ball:
Place a ball behind the bent knee for added engagement heel comes up to Gluteals.
Regression:
Perform only the arm extension to reduce complexity and load.
Springs: use fewer springs to reduce resistance on the push.
Progression:
Springs: use more springs to increase resistance and challenge the upper body and core.
Add Leg Variation:
Leg lift, Hamstring-curl or other leg variations, to increase full-body integration and coordination.