Double Leg Footwork Foundation (#052)
Featured
•
7m 29s
Footwork /Double leg
Spring options; RRB or RRR (Weaker clients could regress to a RR)
This exercise targets the quads on the pushing out phase and the glutes and hamstrings on the resisting in phase. It’s also good for establishing trunk control to keep pelvis still.
1.Heels on - Feet parallel on bar with toes in dorsiflexion. At least 10-15 reps base layer / layer with ½ way pulses / layer with a hold.
2.Toes on bar- feet parallel on bar; (high heel or ½ high heel position).
Repeat layers.
3.Toes on bar - calves raises. Base layer 10-12 and finish with running and then a stretch.
What to look for:
-Neck hyperextended (lift headrest so neck more comfortable)
-Shoulders rounded (keep chest proud and draw shoulder blades gently in)
-Rocking pelvis(cue to keep pelvis still - could have hands on tummy and use exhale to draw in muscles like a corset)
-Limb alignment (hip, knee and ankle and toes tracking).
-Moving too fast. (Cue to Slow speed / possibly client
Up Next in Featured
-
Bridges with Spinal Mobility Foundati...
Double feet on bar
Spring options; RRB or RRR (Weaker clients could regress to a RR)This exercise targets the quads on the pushing out phase and the glutes and hamstrings on the resisting in phase. It’s also good for establishing trunk control to keep pelvis still.
1.Heels on - Feet parallel o...
-
Back Rowing Preps on box Foundation (...
Double leg to single leg table top:
Same springs as footwork to provide stability.
This exercise targets the hamstrings and spinal mobility.
Prenatal: Ok for Trimester 1
Trimester 2 & 3 stay on double leg. Can also do this move woff the reformer on a swissball as an option if more comfortabl... -
Reverse Lune and Scooter Series for R...
Reverse Lunge Cluster
Lunge --> Scooter Flow --> Narrow row
Suitable for Reformer 2
Set Up
Clients can choose dumbbells for a narrow row. Heavier weights will provide a more challenging lunge as body load is increased.Front foot on carriage, rear foot with heel lifted.
Layer 1 / Lunge to ...
