Set-up:
Start in an all fource position on the box. Place the working foot in the long strap.
Extend the leg long, bringing it in line with the hip, and maintain a long, stable spine.
Movement:
Inhale, lower the leg down beside you, keeping the spine neutral.
Exhale, sweep the leg long behind you, bringing it in line with the hip and keeping your back and core strong.
Repeat, focusing on stability of the torso.
Hold Extension:
Pause with the leg extended towards platform.
1B
6th, 3rd, 2nd
Long box
Exhale to push leg away from centre, inhale back
Muscles Worked:
Core stabilisers: Internal and external obliques, rectus abdominis, transverse abdominis for spinal stability.
Gluteals: Maximus, Medius and minimums for hip extension and leg control.
Hamstrings, Scapular stabilisers: Rhomboids, trapezius.
Hip rotators: Assist with keeping the hip slightly turned out.
Muscles Mobilised:
Hip flexors/extensors, rectus femoris, Gluteals during leg swing.
Thoracic spine: Encourages rotation and extension.
Regression:
Limit range of motion for a smaller, more manageable rotation. Forearms can rest on the box if needed.
Springs: Use fewer springs for less resistance to make the movement easier to control, carriage will be more instable.
Progression:
Bring opposite hand on belly for core challenge.
Springs: Use more springs to make lift harder, engaging the shoulders, core, and obliques.
Modification:
Side-Lying Clock for a supported, accessible variation.
Tempo:
Change: Alternate slow and quick presses. Improves control and coordination.