Set-up:
Kneel facing the side of the room with your knees aligned to the front shoulder rest.
Hold the PILAT3S Ring in one hand.
Place your opposite hand into the short strap.
Keep shoulders relaxed and the ring positioned at heart height.
Movement:
Exhale, rotate the torso slightly towards the front of the room and gently squeeze the ring.
Inhale, return to centre.
Small Twist:
Small twists at maximum towards the front of the room while keeping hands connected when at full range.
Reach and Extend:
Slowly extend the arms forward and back to start position while maintaining connection to the ring.
Ring Squeezes:
Squeeze ring while holding the trunk still.
1B, 1Y
6th, 3rd, 2nd
Inhale prepare, exhale to rotate. Exhale to squeeze the ring.
Muscles Worked:
Deltoids and scapular stabilisers for upper-body support.
Transverse abdominis for core stabilisation.
Obliques for rotational control.
Gluteals and quadriceps for kneeling stability.
Latissimus dorsi and pectorals for arm and ring connection.
Muscles Mobilised:
Thoracic spine through rotation.
Hip flexors and pelvis through kneeling position.
PILAT3S Ring needed.
Regression:
Sit back on heels to reduce instability. Hold the ring closer to the chest to reduce shoulder demand. Place the knees closer to the springs to further reduce load.
Springs: lighter springs reduce arm tension but increase core demand.
Progression:
Reach the ring away from the body to increase shoulder and core challenge. Place the knees closer to the shoulder rests to increase load.
Springs: use fewer springs to increase instability and demand on the core and arms.
Modification:
Perform seated on a platform or box, keeping feet grounded, focusing on small controlled rotations while maintaining alignment.
Ring Squeeze:
Add a double squeeze at full range for an added challenge.
Rotation Towards Pegs:
On return, turn upperbody towards pegs to engage other oblique.