Single Leg Heel Extension

One heel on the footbar, the other leg in the PILAT3S ring. The leg connected to the footbar is the working leg.

1. Top range pulses.
2. Bottom range pulses.
3. Tempo change.

3R, 1B.

Up.

Exhale to extend, inhale to lower.

Mobilise ankle, knee, and hips. Strengthen muscles around the ankles, feet, and knees. Strengthen quadriceps and gluteals, and stretch hamstrings.

PILAT3S ring needed.

Progression: All springs.

Regressions: Fewer springs.

1. Top range pulses.
2. Bottom range pulses.
3. Tempo change.