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