Set-Up:
Lie supine on the carriage, legs in Frog Legs (knees bent, shins elevated in a wide hip-opener position).
Hold the short straps in your hands, arms extended overhead with light tension on the straps.
Movement:
Exhale, lift the upper body up, reach arms inside legs, imprinted spine.
Inhale, return the arms to the starting position with control.
Repeat with a smooth, steady rhythm.
Hold:
Pause with arms lowered through the legs and hold for a short period of time to build endurance and stability.
Top Range Pulses:
From the lowest point of the arm press, add small pulses at the top range to increase abdominal and inner-thigh activation.
1R 1B 1Y
6th, 3rd, 2nd
Inhale to prepare, exhale to lift head and shoulders to move.
Muscles Worked:
Transverse abdominis and rectus abdominis for core stabilisation.
Obliques for lateral stability.
Deltoids and latissimus dorsi for arm control.
Gluteals and hip adductors/abductors to stabilise wide-leg position.
Mobilised:
Thoracic and lumbar spine through controlled articulation.
Hip joints through external rotation and abduction.
Shoulders through overhead and lowering arm movement.
Option to Add Ball in Hands:
Hold a small ball between the palms while performing the arm press for extra shoulder and chest engagement.
Regression:
Keep the movement smaller with knees bent or legs closer together/ take longer loops for lighter arm work.
Head: keep head and shoulders resting on the carriage to decrease core demand.
Progression:
Open legs wide and extend them long as the arms pass through to intensify core and hip-stability demand.
Springs: increase spring resistance to make the straps heavier for the arms, requiring greater strength.
Modification:
Perform the movement with a smaller range of motion or keep knees bent and together.