Set-up:
Place one foot on the carriage and the other foot on the platform with the heel elevated, using an extender if needed.
Hands start on the hips.
Movement:
Inhale, open the carriage by bending the front knee while keeping the back leg straight. Hinge slightly forward with the upper body.
Exhale, return to start with control, maintaining alignment throughout.
Hold Deepest Lunge:
Maintain position and stability.
Hamstring Curl (Advanced):
While holding the low lunge, push the carriage away with the front leg to create a controlled hamstring curl.
1B
3rd, 2nd
Inhale to lower, exhale to rise.
Muscles Worked:
Gluteals and hamstrings for carriage push and lunge stability.
Quadriceps for supporting leg stability,
Adductors and abductors for hip and pelvic control,
Obliques and transverse abdominis for anti-rotation and core stabilisation.
Muscles Mobilised:
Shoulders and chest through arm extension and T-shape movements.
Hip flexors, adductors, and abductors through split stance.
Platform Extender:
Required for safe stance- Body balance
Light weights:
For T-shape or overhead arm work.
PILAT3S Ball:
Incorporate PILAT3S Ball, including passing under the supporting leg in advanced coordination option and core engagement.
Regression:
Add a spring to support carriage movement.
Note: this is an advanced exercise, if the client looks unsafe, enforce the regular Power Lunge option.
Progression:
Springs: reduce springs to increase instability and core engagement.
Modification:
Perform a Power Lunge or Ground Lunge.
Upper-Body Routine:
Incorporate dynamic movements with arms while maintaining carriage control. Reach forward, open to T, tricep extensions or overhead reach for increased coordination.