Plane of Motion
Horseback
Plane of Motion
Sagittal, Coronal & Transverse
Spring Setting
Light / Medium
1 Medium Spring or
1 Light Spring
Muscle Focus
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Squeeze the box to lift the hips up.
Work with the core muscles to develop a midline connection and provide lumbo-pelvic stabilization.
Spinal Flexors
Rectus Abdominis, External Obliques, Internal Obliques
Maintain the C-curve throughout the entire exercise resisting the spring load with the shoulder flexors as the arms circle.
Work with the hip adductors to lift off the box.
Other Muscles at Play
Anterior & posterior spinal stabilizers provide lumbo-pelvic and spinal stabilization.
Shoulder flexors push into the straps to reach the arms forward and resist the springs throughout the arm circle.
Shoulder horizontal adductors open the arms to the side in the arm circles.
Elbow flexors bend the elbows back to start.
Scapular depressors keep the shoulders down away from the ears.
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed.
Objectives
Strengthen the pelvic floor, abdominals and hip adductors while moving the arms.
Develop strength in the co-contraction of the abdominals and back extensors to maintain the c-curve.
Develop scapular stabilization and resistance from the core while rotating the arms in the shoulders.
Maintain a stable pelvis and keep the head aligned with the body; start the movement using the adductors and refrain from using the arms to lift the body.
Focus on breathing to synchronize the movement.