Plane of Motion
Knee Stretch: Knees Off
Plane of Motion
Sagittal
Spring Setting
Medium / Light
1 Medium & 1 Light Spring or
1 Medium Spring
Muscle Focus
Anterior & Posterior Spinal Stabilizers
Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Provide lumbo-pelvic stabilization.
Maintain the flat back position throughout the exercise.
Deepen to pull the carriage closed percussively and providing stabilization at the same time.
More challenging on the core as the knees are no longer resting on the carriage.
Other Muscles at Play
Hip extensors co-contract with the anterior and posterior spinal stabilizers to keep the pelvis in neutral.
Hip flexors assist with the anterior and posterior spinal stabilizers to pull the carriage closed percussively.
Knee extensors help push the carriage out especially if heavier load (lighter the load, the less these muscles work).
Shoulder flexors and extensors engage together to push the hands into the foot bar to keep the upper body still in space and back away from the bar.
Scapular upward rotators swing the bottom tips of the scapulae away from each other and allowing the arms to reach forward and slightly up.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors keep the elbows straight.
Objectives
Focus is on the abdominals to pull the carriage percussively.
Enhance scapular stability and keeping the shoulders and torso stable to extend the carriage out & in while maintaining a round or flat back with the knees off the carriage.
Enhance hip, knee and core strength and stability.
Enhance pelvic stability & abdominal/core connection against the leg movements.
Enhance the strength of your arms and upper back.
Focus on breathing to synchronize with movement.