Set-up:
Place one foot on the platform and the other on or against the carriage.
Keep the platform leg bend bent over the platform while the carriage leg is ready for the scooter motion.
Bring the arms to an overhead extension to start.
Maintain a long spine.
Movement:
Exhale, press the carriage leg out while keeping the platform knee stable.
Inhale, return the carriage to start with control, extending the arms overhead.
Squat Pulses:
Bring the carriage in and perform small pulses or full-range squats.
Pulses with a Straight Carriage Leg:
With the carriage leg straight, perform controlled pulses up and down.
Hold with a Straight Carriage Leg:
Push the carriage out and hold a low side lunge.
1B 1Y
6th, 3rd, 2nd
Exhale open, inhale to close carriage.
Muscles Worked:
Gluteals and hamstrings for carriage-leg scooter push.
Quadriceps for stability on the platform leg.
Adductors and abductors for hip and pelvic stability.
Obliques and transverse abdominis for anti-rotation and core stabilisation.
Deltoids, triceps, and scapular stabilisers for overhead arm extension.
Muscles Mobilised:
Shoulders and chest through overhead arm reach.
Platform Extender:
For additional stability or adjusting stance – Bodybalance
Dumbbells:
Add rows or triceps work; light weights can be used for overhead extensions.
PILAT3S Ball:
Hold for overhead extensions or integrate into arm combinations for upper-body engagement.
Regression:
Bring hands to prayer for decreased lever length.
Progression:
Hold the carriage open longer or slow down the movement to increase core and glute activation.
Springs: use lighter springs to increase instability, which requires the adductors to work harder. Heavier springs increase the resistance you push, making the exercise harder for abductors.
Arm Variation:
As the carriage leg presses out and straightens, extend both arms overhead. On the return, bend the elbows and draw arms back down (e.g. cactus or prayer position).