Set-up:
Stand on the floor at the front of the machine.
Place one foot against the shoulder rest on the carriage, keeping the other foot on the floor.
Place hands on the footbar for support.
Legs straight and torso tall.
Movement:
Allow the carriage to glide back, lowering towards a split.
Hold for the stretch or move dynamically in and out of the split.
Keep the pelvis square and spine tall.
Control the depth, never forcing the range.
Hold:
Hold in the end range.
1B
3rd, 2nd, 1st
Continuous breath, exhale to dig deeper into the stretch.
Mobilised & Stretched:
Muscles stretched: Front leg – Hamstrings. Back leg – Hip flexors & quadriceps.
Both: Adductors.
Regression:
Shorten the range of motion.
Springs: Add more springs for increased resistance
Progression:
Increase the range of motion.
Springs: Use fewer springs to reduce resistance.
Modification:
Perform the stretch with the opposite leg bent for support, or place a cushion under the head or knee for extra stability.
Hold Static Stretch:
Stay at your end range for the duration.
Dynamic Movement:
Glide in and out of the split with slowly with control.