Set-Up:
Stand on the floor between the rails.
Hold the shoulder rests with arms extended, keeping the shoulders down and away from the ears.
Movement:
Squat: Flex at the hips and knees to lower into a squat, maintaining straight arms.
Spinal Curl: Round the spine whilst pulling the carriage toward you, with the legs extended, similar to a Cat Stretch.
This movement is designed to activate the abdominals and improve spinal articulation.
Return to the squat with control.
Hold Squat:
Pause in the squat position to increase leg and core stability.
Heel Raises:
From the squat, lift heels off the floor to challenge balance and engage calves while maintaining spinal alignment.
1B
6th, 3rd, 2nd
Inhale to squat and extend arms long, exhale to curve up through the spine.
Muscles Worked:
Quadriceps and gluteal for the squat.
Hamstrings as legs extend.
Transverse abdominis, obliques, rectus abdominis, pelvic floor for spinal flexion and trunk stability.
Latissimus dorsi and scapular stabilisers to control the arm position.
Mobilised:
Spinal flexors and extensors through articulation.
Hamstrings and calves as the legs straighten.
Shoulders and thoracic spine through sustained reach.
Regression:
Reduce squat depth, step forward towards carriage to reduce resistance of springs.
Progression:
Step back twards pegs- heavier resistance.
Hold: pause at the fully articulated spinal curl or at the squat to increase stability challenge.
Heel Raise:
At the bottom of the squat (before the curl), lift both heels off the floor to engage the calves and challenge your balance. Strengthens the lower legs and improves ankle stability.