Springload:

⚪️ 2-3 white +/-

Duration:

2 minutes +/-

Regression:

  • move forward on your carriage
  • lower springload

Progression:

  • add springs

  • lift opposite arm

3-POINT SET-UP:

  1. Place long black foot strap on middle/arch of prime moving leg

  2. Hop into a tabletop/quadruped position on the carriage facing the back

  3. Lift the knee of the prime moving leg and externally rotate the hip at approx 45 degree angle

Body Part • Direction • Action Verb:

  • Activate your core to maintain a tabletop position while you slowly BEND your knee towards your elbow and KICK/fully extend your leg back. Keep your hip externally rotated as you extend the moving leg (think donkey kicks with a lighter spring load and the foot strap)

Range of Motion:

  • Push the carriage away and stop right before your knee fully locks out. Resist as you bend your knee towards you. Only go as far as you can without bending your spine or side crunching.

 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, taking out external rotation and tipping pelvis forward (arching low back)

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

✅ Keep external rotation of hip throughout range of motion. Do not allow knee to pass hip in order to avoid any lateral flexion of spine (low ribs pulling towards hip bone)

HANDS/FEET:

✅ Keep shoulders slightly behind wrist

Talking Points:

  • This exercise should directly mimic the biomechanics of donkey kicks. However, since it is a lighter spring load, you will feel it/focus more on the deep stabilizing core muscles than the prime moving leg. Because its main purpose serves as an anti-rotational core exercise, put more weight into the hand of the prime moving leg. Additionally, add a slight external rotation to the hip of the stabilizing leg in order to help keep the torso parallel to the carriage throughout the range of motion.

Common Mistakes.