Set-up:
Lie on your back (supine) on the carriage.
Place your heels on the corners of the footbar in a wide stance, keeping the knees aligned with the toes.
Maintain a neutral spine.
Movement:
Press your heels into the footbar to extend the legs without locking the knees.
Slowly return to the starting position, controlling the carriage throughout.
Keep the legs wide and knees aligned with the toes throughout the movement, maintaining a neutral spine.
Top Range Pulses:
Perform small presses near full extension, building quad endurance and control.
Bottom Range Pulses:
Perform small pulses close to the start position, strengthening the thighs and glutes.
All springs
2nd, 1st
Exhale to extend, inhale lower.
Muscles Worked:
Glutes (Maximus & Medius).
Quadriceps & Hamstrings – driving knee extension and eccentric control.
Adductors – inner thigh activation.
Core: Abdominals & Obliques – maintain neutral spine and trunk stability.
Calves & Intrinsic Foot Muscles – ankle and foot stabilisation against the foot bar.
Muscles Mobilised:
Hip Flexors – lengthened and activated through wide leg press.
Ball:
Hold in hands for chest press or overhead variations.
Pass or alternate hands for added coordination challenge.
Weights-Dumbbells:
Use for chest press or Flys. Vary tempo (slow/fast) or range of motion to increase challenge.
Ring:
Perform chest squeezes for pectoral and arm activation.
Teaching Note:
With all equipment, ensure the effort of the arms matches the effort of the legs and coordinates with the breath.
Regression:
Smaller range of motion.
Springs: Use lighter springs to reduce load on the thighs.
Tempo:
Change: Alternate slow and quick presses. Improves control and coordination.
Arms:
Coordinate arm movements for example, chest press or flys.