Set-up:
Lie on one side with your head supported on a ball.
Place the working foot in the long strap.
Extend the leg long, keeping it aligned with the hip and shoulders.
Bottom leg can be bent for support. Keep the pelvis stacked and shoulders relaxed.
Movement:
Inhale, bring the top leg forward, maintaining alignment with the hip.
Exhale, sweep the leg back, in line with the hip and shoulders.
Repeat slowly, focusing on torso stability.
Small Lifts:
Pulse with the leg towards platform or towards front. Option for internal rotation.
1B
6th, 3rd, 2nd
Inhale bring leg in front of eyeline, exhale push away.
Muscles Worked:
Core: Obliques and transverse abdominis — trunk and pelvic stability.
Glutes: Maximus, medius, minimus — hip control and abduction.
Hamstrings: in leg extension and clock motion.
Quadriceps: Keep leg straight during extension.
Muscles Mobilised:
Hip Flexors & Adductors: Stretch during leg movement.
Ball:
The ball is under the head as a pillow for comfort and support.
Regression:
Shorten the range of motion.
Springs: Reduce spring tension for a lighter load (1Y).
Progression:
Straighten the bottom leg to decrease the base of support.
Springs: Add springs to create more challenge (1B1Y).
Modification:
Perform a side-lying clock without the strap.
Tempo:
Change: Alternate slow and quick presses. Improves control and coordination.