Set-up:
Place one knee on the platform and the other on the carriage.
Hold the PILAT3S Ring in front of the torso, slightly away from the chest.
Keep a long spine, relaxed shoulders, and neutral pelvis.
Movement:
Inhale, open the carriage away from the platform.
Exhale, adduct the legs to draw the carriage back in with control.
Maintain upright posture and pelvis alignment throughout.
Hold + Squat:
Hold carriage still (half way or all the way) and add squats.
Heels Together Hold:
Bring heels together, hold position and add PILAT3S ring squeezes for endurance.
1B
6th, 3rd
Exhale to squeeze and draw in, inhale to release and return.
Muscles Worked:
Adductors to control carriage movement.
Gluteals and quadriceps for kneeling stability.
Transverse abdominis and rectus abdominis for core stabilisation.
Deltoids, pectorals and scapular stabilisers from pressing the PILAT3S ring with the arms.
Muscles Mobilised:
Hip flexors and pelvis through kneeling stance.
Foam cover needed.
PILAT3S Ring needed.
Regression:
Limit how far the carriage opens and keep hands on hips.
Springs: use heavier springs to help control the carriage, reducing demand on the adductors and core.
Progression:
Slow the return or hold at end range to deepen inner-thigh endurance.
Springs: use a lighter spring for more instability, requiring the adductors and core to work harder (1Y).
Ring Squeezes:
Add squeezes on the PILAT3S ring at different points in the movement to increase upper-body and core engagement.
Oblique Twist:
Hands at prayer or hands behind head, elbows wide: The torso remains upright and aligned when opening the carriage. On the return, rotate the torso toward the platform side. Keep hips square and still.
Squat:
Pull the carriage halfway or fully in. From there, bend both knees to lower into a squat-like hover and rise back up. Carriage can be still or opening the carriage on the squat and closing on the rise.
Arm Variations:
Lateral Arm Raise: As the legs move outward, raise both arms to shoulder height