Set-up:
Lie supine on the carriage.
Place toes on the footbar in a parallel position, heels lifted.
Maintain a neutral spine. Keep shoulders relaxed and arms resting by your sides.
Movement:
Press through the toes to lift the heels (plantarflexion).
Slowly lower the heels back under the footbar with control (dorsiflexion).
Hold:
Hold heels under footbar for calf stretch.
Walking:
Alternate taking the heels under the footbar as if taking small steps, long spine throughout.
3R
2nd, 1st
Exhale to extend, inhale lower.
Muscles Worked & Mobilised:
Calves (Gastrocnemius & Soleus) – strengthen and stretch through heel lift and stretch.
Core: Abs & Obliques – maintain neutral spine.
Intrinsic Foot Muscles – stabilise arches and toes during movement.
Ball:
Hold in hands for chest press or overhead variations.
Pass or alternate hands for added coordination challenge.
Weights-Dumbbells:
Use for chest press or Flys. Vary tempo (slow/fast) or range of motion to increase challenge.
Ring:
Perform chest squeezes for pectoral and arm activation.
Teaching Note:
With all equipment, ensure the effort of the arms matches the effort of the legs and coordinates with the breath.
Regression:
Springs: Use lighter springs.
Progression:
Springs: Use heavier springs for increased resistance.
Alternate Heels / Walking:
Lift one heel at a time while keeping the other grounded for unilateral control and balance.