Warm Up / Single Leg Footwork (#023)
Quads
•
1m 45s
Single leg footwork variation
Set up
Supine, FW settings, RRW or RRB
Layer 1
Dig in heel to push carriage out & lengthen leg fully. Use this time to check in on clients, establish foundation cues, adjust spring load if tailbone lifting.
Layer 2 / Progression
Press fully out, lower and hold at 1/2 way, pause, and then press out to the top. Continue half way ranges for 30 seconds.
Layer 3 / Challenge
Sink to 1/2 way finding a hold. Move up an inch hold, down an inch, hold. Continue these slow and controlled pulses.
Finisher / Hold at Half way
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