Standing In Splits

With one foot on the platform and the other on the carriage, feet slightly turned out, open the carriage away from the platform while maintaining strong spinal alignment and a slight tuck of the pelvis. Begin with your hands on your hips.

1. Slow down.
2. Squat with the carriage positioned just before the stopper—keep the carriage still.

1B.

Down or up.

Inhale to open, exhale to close carriage.

Heighten body awareness, balance, and coordinated movement. Develop muscular strength in gluteals, adductors, and abductors.

1. Option to add dumbbells for bicep curls or wide side extensions.
2. Option to add a ball.
3. Option to add the PILAT3S ring.

Progression: 1Y (advanced).

Regression: Kneeling splits.

1. Option to add dumbbells for bicep curls or side extensions.
2. Option to add a ball to create a routine with the upper body.
3. Option to add the PILAT3S ring for a squeeze on the opener.
4. Option to add arm combinations.