Sprinter 1 exercise / 4 layers off the same exercise.
1 Blue spring / Stan ding foot on floor)

This exercise is functional full body integration standing exercise with a compound leg movement that targets the glutes and challenges balance.

1.Balance on standing foot + arms up/down
2. single leg squat
3. moving the carriage with hands on bar on sprinter position
4. Hands off the bar
5. Hands on or off bar + spine extension.

What to look for:
-Position of knee forward over toe (cue knee over heel - some clients will need to move their bum backwards towards back of machine to achieve this - or take foot forward).
-Hips not even (due to square them like their is a stake through them).
-Shoulders and back rounded (cue to make chest proud, lengthen back (not a croissant shape)
-Neck hyper extended (tuck chin and make back of neck long to reduce this tension).
Stretch: Sitting pretzel stretch