Set-up:
Lie on the carriage in a supine position with legs in tabletop (knees bent, shins parallel to the floor).
Hold the short straps with your arms extended enough to create light tension in the ropes.
Movement:
Exhale, come to a chest lift position as you bring the straps down to one side of your hips and rotate the legs to the opposite side.
Inhale, lower down with control.
Hold + Small chest lift:
Keep legs to one side and hold position; perform small chest lifts for core endurance.
1B, 1Y
6th, 3rd, 2nd
Inhale to prepare, exhale to lift.
Muscles Worked:
Deltoids and scapular stabilisers for upper-body support.
Latissimus dorsi and pectorals for arm press to hips.
Rectus abdominis and transverse abdominis for spinal flexion and core stabilisation.
Obliques for rotational control of the legs.
Hip flexors and quadriceps to maintain tabletop position and pelvic stability.
Muscles Mobilised:
Thoracic spine through flexion and rotation.
Shoulders and chest through overhead arm reach.
Ball:
Add a ball between the thighs – increases adductor muscle engagement.
Regression:
Regular ski extension: keep head down and legs in tabletop, pressing arms only to reduce core load. No leg rotation: perform chest lift and arm press without rotating legs.
Springs: use lighter springs to lessen arm resistance.
Progression:
Springs: use heavier springs to increase arm/shoulder resistance.
Modification:
Perform the exercise on a platform or box, keeping knees bent and feet grounded, focusing on small controlled rotations and chest lifts while maintaining alignment.