Set-Up:
Place one foot on the platform, with the opposite knee on the carriage in a kneeling lunge position.
Hands can be placed behind the head.
Movement:
Press & Stretch: Press the back knee into the carriage and gently push the carriage out to create a hip stretch.
Rotation: Rotate the chest open towards the side of the bent leg. Arms can remain behind the head or be extended to the side.
Return: Untwist the torso and draw the carriage back in.
Hold Rotation:
Pause in the rotated position to challenge spinal mobility, stability, and balance.
Controlled Pulse:
Tiny up and down in control.
1B
6th, 3rd, 2nd
Inhale to find lunge, exhale to rotate.
Inhale on extension, exhale to rise back up again.
Muscles Worked:
Gluteals and quadriceps of the front leg.
Hip flexors and hamstrings of the back leg.
Obliques, transverse abdominis, and erector spinae for rotation and trunk stability.
Deltoids and scapular stabilisers for arm control.
Mobilised:
Thoracic spine through rotation.
Hip flexors through kneeling lunge.
Shoulders through arm extension.
Regression:
Increase spring tension for stability (1B/1Y).
Hold Footbar: keep hands on the footbar to assist with balance.
Progression:
Deepen the lunge or increase rotation to challenge mobility and control.
Springs: use lighter springs (1Y) so the carriage moves more freely, requiring stabilising muscles (core, shoulders, hips) to work harder.
Modification:
Perform the lunge with a smaller range of motion.
Shoulder Opener:
After extending the arms during the twist, turn palms backwards and make small movement backward and stretch the shoulders.This is to create space across the front of the body and release tension in the shoulders.
Heel Lift in Rotation:
When in rotation, lift the heel of the front foot (on the platform) to add lower-body engagement and challenge balance.