Springload:

⚪️ 2-3 White +/-

Duration:

2 minutes +/-

Regression:

  • move forward on your carriage
  • lower springload

Progression:

  • move body closer to front of carriage
  • add addional springs

3-POINT SET-UP:

  1. Grab your long black strap closest to moving leg. Slip it around the arch of your foot.

  2. Come to a tabletop position facing the back.

  3. Scoot ALL THE WAY to the working side of your carriage so that your working/moving leg hangs off the side.

Body Part • Direction • Action Verb:

  • Keeping your leg fully extended, SWEEP your leg up behind you

  • LOWER/resist your straight leg to the floor.

Range of Motion:

  • Very small!

  • Lower until your toe touches the floor

  • Lift until your heel is just below hip height!

 Kinetic Checkpoints:

HEAD:

SAME AS PLANK.

SHOULDERS:

❌ Shoulders collapse/excessively retract and shrug (elevation)

✅ Keep both shoulders leveled and away from your ears, packed into place. Think of pushing away from carriage to draw shoulder blades apart.

HIPS:

❌ Weight shifts towards stabilizing hip

❌ Moving leg lifts above hip upon full extension, tipping pelvis forward (arching low back)

✅ Keep an equal weight distribution, torso is parallel to moving carriage at all times

✅ Align ankle with hip when leg is fully extended, maintaining a neutral pelvis/spine

HANDS/FEET:

✅ Keep shoulders slightly behind wrist

Talking Points:

  • Think of this exercise as a kneeling hip extension. You will feel this exercise primarily in the hamstring/glute of the working leg as well as your shoulders and deep core stabilizers which help you maintain the tabletop position.

Common Mistakes.