Plane of Motion
Footwork: Parallel
Plane of Motion
Sagittal
Spring Setting
Medium / Heavy
3-4 Medium Springs
Muscle Focus
Knee Extensors
Quadriceps Femoris
Straightens the knee to push the carriage out.
Resists the springs to pull the carriage in with control.
Hip Extensors
Gluteus Maximus, Hamstrings
Straightens the thigh in the hip to push the carriage out.
Resists the springs to pull the carriage in with control.
Other Muscles at Play
Anterior spinal stabilizers to maintain lumbo-pelvic stabilization.
Hip adductors to draw the legs together as they extend and build the midline connection into the core.
Plantar flexors if on the toes are on the bar to keep the heels lifted.
Dorsiflexors if the heels are on the bar to keep the ankles flexed.
Objectives
Warm up the lower body.
Heat the body while keeping the abdomen and pelvis stable.
Enhance the flexibility and alignment of the ankles and feet.
Enhance the flexibility of your hip and knee extensors.
Get the body ready for reformer exercises.
Focus on breathing to synchronize the movement.