Set-up:
Lie on your back (supine) on the carriage.
Place your toes on the footbar in a V-position, with heels lifted and together, and knees tracking over the toes.
Maintain a neutral spine.
Movement:
Extend the carriage outward and return with control, keeping the heels elevated and knees aligned with toes.
Top Range Pulses:
Perform small presses near full extension, focusing on inner and outer thigh endurance and control.
Bottom Range Pulses:
Perform small pulses close to the start position, strengthening inner and outer thighs, glutes, and quads.
Glute Bridge:
Finish with glute bridge (toes can stay in V).
All springs
2nd, 1st
Exhale to extend, inhale lower.
Muscles Worked:
Glutes (Maximus & Medius) – hip extension and lateral stability.
Quadriceps & Hamstrings – knee extension and control.
Adductors – inner thigh engagement due to heels together.
Abductors – maintain outward knee alignment.
Core: Abs & Obliques – stabilises trunk and maintains neutral spine.
Calves & intrinsic foot muscles – toe and ankle stabilisation
Ball:
Between heels for adductor engagement, or in hands for chest/overhead work.
Weights-Dumbbells:
Chest press or Flys.
Ring:
Chest squeezes.
Note: Match arm effort with leg effort and coordinate with 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.