Set-up:
Lie on your back (supine) on the carriage.
Place your heels on the footbar in a parallel position. Keeping feet flexed throughout the movement.
Maintain a neutral spine.
Movement:
Press your heels into the footbar and extend your legs fully without locking the knees, keeping a neutral spine.
Slowly return to the starting position, controlling the movement throughout.
Focus on engaging the thighs, glutes, and the muscles around the ankles and knees.
Top Range Pulses:
Perform small presses near full extension, building quad endurance and control.
Bottom Range Pulses:
Perform small pulses close to the start position, strengthening the thighs and glutes.
Glute Bridge:
Finish with glute bridges.
All springs.
2nd, 1st
Exhale to extend, inhale lower.
Muscles Worked:
Glutes (Maximus & Medius) – hip extension and pelvic stability.
Quadriceps & Hamstrings – driving knee extension and eccentric control.
Adductors – inner thigh activation, especially with ball squeeze option.
Abductors – maintain parallel hip alignment.
Core: Abdominals & Obliques – maintain neutral spine and trunk stability.
Calves & Intrinsic Foot Muscles – ankle and foot stabilisation against the foot bar.
Ball:
Place between thighs for inner thigh (adductor) engagement.
Hold in hands for chest press or overhead variations.
Pass or alternate hands for added coordination challenge.
Weights-Dumbbells:
Use for chest press or Flys. Vary tempo (slow/fast) or range of motion to increase challenge.
Ring:
Perform chest squeezes for pectoral and arm activation.
Teaching Note:
With all equipment, ensure the effort of the arms matches the effort of the legs and coordinates with the breath.
Regression:
Smaller range of motion.
Springs: Use lighter springs to reduce load on the thighs.
Tempo:
Change: Alternate slow and quick presses. Improves control and coordination.
Arms:
Coordinate arm movements for example, chest press or flys.