Set-up:
Stand on the carriage with heels against the box. Rise up and find a squat position. Note: This is the only exercise taught standing on the carriage. Exercise caution when teaching.
Movement:
Perform small squats, bending knees slightly with heels pressed against the box. After two minutes, transition to tricep dips. Sit on the short box with hands resting on the front edge. Slide your glutes just off the box and place feet on the platform with knees bent. Maintain a neutral spine. Bend elbows to lower the body toward the carriage, then press through the hands to extend elbows and return to start. Keep shoulders down, chest lifted, and movement controlled throughout.
Hold:
Pause at the mid-point of the dip, maintaining alignment and engaging triceps and shoulders.
Half-Way Pulses:
Perform small, controlled dips at the mid-point to increase muscular endurance; targets triceps and shoulders.
All springs
6th, 3rd
Short box
Inhale to lower, exhale to rise
Muscles Worked – Heel lift:
Gluteals, hamstrings, and quadriceps for squat control and strength.
Calves during toe rise.
Core stabilisers for balance and posture.
Muscles Mobilised – Heel lift:
Thoracic spine during arm extension.
Muscles Worked – Tricep dips:
Triceps – primary mover.
Deltoids (Anterior) – shoulder stabilisation.
Pectorals – assist pressing.
Core – maintain alignment.
Muscles Mobilised – Tricep dips:
Elbows – flexion/extension.
Shoulders – stabilisation.
Dumbbells needed.
Ball:
Optional to place a ball between thighs and squeeze between reps to engage inner thighs and core.
Regression:
Smaller range of motion.
Modification:
Perform partial squats on the carriage or with feet on a platform for extra support.