Lying on one side with a ball under your head and your elbow facing the side, hug onto the shoulder rest with your other hand. Push your glutes to the back of the carriage, keeping your shins in line with the front of the carriage to create two 90-degree angles. Place your top foot in the long strap. Lift the top leg and extend it away, keeping the leg straight. Bring the foot in line with your eyeline, then push it back in so your body forms one long line.
1B.
Down or up.
Inhale to bring leg in front of eyeline, exhale to push away.
Develop strength of the core, internal and external obliques, scapular stabilisers, gluteals, and hamstrings.
Ball needed.
Progression: More springs.
Regression: Fewer springs.