Standing Out 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 just before the stopper—keep the carriage still.

1B, 1Y.

Down or up.

Exhale to open, inhale 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: 1B, 1R top level.

Regression: Kneeling splits.

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