Carriage Clock

All fours: one forearm down behind the shoulder rest, the other hand on the shoulder rest. Extend the working leg long, swipe the leg down towards the rail, then extend the leg back up to hip height with the hip turned out.

1. Hold extension.
2. Small lifts at top range.
3. Little circles at full extension.
4. Hold leg at 90 degrees.

1B.

Down or up.

Exhale to push leg away from centre, inhale back.

Develop strength of the core, internal and external obliques, scapular stabilisers, gluteals, and hamstrings.

Progression: 1B, 1Y.

Regression: 1Y, smaller ROM.

Modification: Side-lying clock.