Facing front, with one foot against the shoulder rest and the other on the ground. Legs stay straight, lower into splits, hold, then slowly rise up. Stretches can be held for the duration of the timer or kept dynamic by moving through the stretch.
Hold.
1B.
Up.
Inhale to prepare, exhale to stretch.
To stretch hamstrings and mobilise hips.
Progression: Splits holding on to rails.
Regression: Smaller range of motion – add an extra spring for support.