Split Stance Squat with Rotation / All Levels (#043)
Foundation Level
•
2m 42s
Split Squat with rotation / L2 Variation
Can be modified for all levels.
Foundation / Perform on floor.
Prenatal / Perform on floor
If you are working the right side, set up with right foot forward (top corner of box). Left forward in lower corner of box. Dumbbell in left hand.
Layer 1 / Base Sink hips backwards into a split squat.
Push through the right heel to stand tall.
Next time you sink in squat, rotate the body slightly to drag your left dumbbell to the right knee/shin. Adding that rotation will load the right glute a little bit more.
(Rotation can always be omitted for anyone who finds it uncomfortable.
Layer 2 / Hold & Add Row
Hold the squat and rotated body/dumbbell and add one row.
Pulling elbow into side and then lengthening the arm long to shin again. Continue a few reps here, making each layer optional.
Layer 3 / Add a heel lift Hold the squat/rotation.
Add the row. Hold and add one heel lift on right foot. Time under tension has increased again.
Finisher / Combine
Hold the squat / and for 10 seconds, repeat one row / one heel lift.
On the last row, hold and finish with pulses. Lift one inch & lower one inch for 5-10 seconds. Sink and hold, rise tall to finish.
Up Next in Foundation Level
-
Lateral Glute Squat Lunge Floor Varia...
Lateral Lunge Series Reformer 1 Variation
Could be adapted to Foundation with spring option / and balance with pole. Could be adapted to Reformer 2 with dumbbells and more time under tension.
Set Up // BW or R spring to target lateral glutes. Bar Up for balance/body placement. Stand in...
-
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... -
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...
