Set-up:
Place one foot on the platform and the other foot in the centre of the carriage with the heel elevated. Hands start on the hips.
Movement:
Inhale, open the carriage by bending the front knee while keeping the carriage leg straight. Hinge slightly forward with the upper body.
Exhale, return to start with control, maintaining alignment throughout.
Scooter the Carriage:
Use the back leg to push the carriage in and out while the front leg stays still.
Hold:
Pause in the deepest lunge to build endurance and stability.
Pulses into Standing Leg:
Make small controlled pulses into the standing leg while keeping the torso long.
Hinge:
Add a small hinge forward and return upright with the upper body while holding the lunge position. Flat back.
1B
3rd, 2nd
Inhale to lower, exhale to rise.
Muscles Worked:
Gluteals and hamstrings for carriage-leg push.
Quadriceps for stability on the supporting 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 or side arm movements.
Muscles Mobilised:
Shoulders and chest through arm reach and circular patterns.
Hip flexors, adductors, and abductors through split stance.
Platform Extender:
Must be used on the platform to create safe space and stable footing – Body balance.
Weights:
Use light to moderate weights for bicep curls, Flys, or controlled overhead arm reaches on a diagonal (Keep the load light to maintain form and control).
PILAT3S Ball:
Hold in hands for added core connection and upper-body engagement during the movement.
PILAT3S Ring:
Hold or squeeze gently with the hands to activate the chest, shoulders, and deep core while maintaining spinal alignment.
Regression:
Keep both hands on hips for added stability and simpler coordination. Hold the footbar for balance and confidence in the movement.
Springs: add more springs (e.g., 1R) to provide support and slow carriage movement.
Progression:
Add layers or equipment (weights, ball, PILAT3S Ring) to increase complexity. Springs: use fewer springs to increase instability and engagement (1Y).
Modification:
Perform a supported ground lunge off the machine if standing on the reformer feels unstable, focusing on alignment and controlled movement. Using the footbar for support.
Arm choreography:
For example: sweep the arms forward as you lower, and back as you rise. Alternatively, open to cactus arms and press overhead on the rise.
Scooter Combination:
At the lowest point of the lunge, bend the back knee and bring carriage in, then re-extend it before returning to upright.
Torso Rotation:
Add rotation through the upper body toward the front leg at the bottom of the lunge. Rotate back to center before rising, or perform the rotation and return as part of a simultaneous movement with the lunge.