Set-up:
Stand on the carriage on your toes with heels against the box.
Lift the glutes off the box and settle into a small squat.
Note: This is the only exercise taught standing on the carriage. Be very cautious when teaching.
Movement:
Exhale, perform small squats by bending the knees slightly, keeping heels against the box.
Inhale, return to start with control.
Keep movement controlled and spine long throughout.
Hold:
Freeze in squat position on toes to challenge stability.
Pulses:
Add tiny pulses at different squat depths for added muscle engagement.
All springs must be on.
3rd
Short box
Inhale to lower, exhale to rise
Muscles Worked:
Gluteals, hamstrings, and quadriceps for squat control and strength.
Calves during toe rise.
Core stabilisers for balance and posture.
Muscles Mobilised:
Thoracic spine during arm extension.
Regression:
Lower heels down.
Progression:
Add arm layers to increase intensity and coordination.
Modification:
Performn squats on the platform for stability.