Plane of Motion
Grasshopper
Plane of Motion
Sagittal & Coronal
Spring Setting
Light
1 Medium Spring
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Keep the back in extension throughout the entire exercise.
Work with the shoulder extensors to lift the chest up and close the carriage.
Hip Extensors
Gluteus Maximus, Hamstrings
Keep the legs lifted away from gravity throughout the entire exercise.
Work harder to rock forward as the carriage moves out.
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Keep the legs together and develop the connection to the core through the midline.
Beat the heels together and close the legs on the final beat.
Knee Flexors
Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris
Bend the knees when the body is tipped forward.
Work with the knee extensors & hip adductors to control the legs straightening as they beat.
Other Muscles at Play
Anterior spinal stabilizers provide lumbo-pelvic stabilization and protect the lower back as they co-contract with the hip extensors.
Shoulder flexors reach the arms to push the carriage out.
Scapular upward rotators swing the bottom tips of the scapulae apart to allow for overhead reach.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors straighten the elbows and keep them straight.
Knee extensors straighten the legs as they beat.
Hip external rotators keep the legs turned out.
Dorsiflexors flex the ankles and feet.
Plantar flexors point the feet.
Objectives
Strengthen the back extensors and deep abdominal connections while engaging the glutes, hamstrings, and hip adductors.
Enhance lumbo-pelvic stability by strengthening the core muscles co-contraction with the hip extensors and posterior spinal stabilizers.
Focus on stabilizing the scapula and building strength in the upper back to support the body.
Focus on breathing to synchronize the movement.