Set-up:
Place one foot on the platform and the other on the carriage, keeping the feet parallel.
Start with hands on the hips, maintaining a long spine and neutral pelvis.
Movement:
Exhale, open the carriage away from the platform with control.
Inhale, return to the starting position with control.
Focus on smooth, even movement, keeping the hips and spine aligned throughout.
Hold:
Hold carriage open and still.
Squat:
Hold carriage half way open. Squat or make controlled squat pulses.
1B 1Y
3rd, 2nd
Exhale to open, inhale to close carriage.
Muscles Worked:
Gluteals and quadriceps for leg control and stability.
Hamstrings and abductors for carriage movement and support.
Rectus abdominis and transverse abdominis for core stabilisation.
Deltoids and scapular stabilisers (if adding upper body layers).
Muscles Mobilised:
Hip flexors and pelvis through side leg extensions.
Shoulders and arms if incorporating upper-body variations.
Dumbbells:
Bicep curls or lateral extensions while opening the carriage.
Ball:
Hold in hands to create additional upper-body engagement- in front of chest or overhead.
Ring:
Squeeze on opener to activate chest and arm stabilisers. (make sure the arms match the effort of the legs).
Regression:
Limit range of carriage opening and keep hands on hips or closer to the chest to shorten the lever.
Springs: reduce spring tension (1B) to decrease load (note: too light may create instability and a new challenge).
Progression:
Hold the carriage open longer or slow down the movement to increase core and glute activation.
Springs: use a heavier spring for added resistance through legs and arms, increasing demand on control and stabilisation. If foot slides, place foot against carriage or shoulder rests.
Upper-Body Routine:
Incorporate dynamic movements with arms while maintaining carriage control.
Wide Squat:
Open half way, add squat when carriage is still, return to half way position and bring the carriage back. Place foot against carriage if needed.