Teach ONFORM

Live stream preview

Watch this video and more on Teach ONFORM

Watch this video and more on Teach ONFORM

Subscribe

Already subscribed? Sign in

4 Point Foot in Strap on Box Cluster (#011)

Trunk / Core • 2m 2s

4-point foot in strap on long box

1 Blue Spring / Advanced Clients Blue/White
Long Box
Muscle Focus: Glutes / Trunk Stability
Suits a stable Level 1 or level 2 class with options to progress.
Pre planning: Teach Foundation classes this move with no straps to get used to balance and position on box.

Set Up Long Box Blue Spring or White spring easier

To get into position:
Take strap in hand, and pull tension until your standing at rear of box.
Put long strap over arch of outside foot & plant foot on ground.
Place hands at front edges of box.
Place inside knee in centre of box.
Bring outside knee up to box.
Set your 4pt position, hands under shoulders and knees under hips.

Layer 1 / Extend leg out long Bring back under hip keeping your back long and 4 pt set up strong and stable.

Layer 2 / Progress this move By holding leg straight and sweeping beside carriage towards floor. Alternate this move with above

Layer 3 / Option to continue with leg sweeps only. Finisher / Hold leg long & either pulse or small circles.

To dismount box safely:
Lower leg all way to floor.
Stand on ground once carriage is closed.
Take other leg to ground, then stand and take strap off.

Up Next in Trunk / Core

  • Plank on Footbar and Longbox (#012)
    01:18
    Plank on Footbar and Longbox (#012)

    Plank on Footbar and Longbox (#012)

    Plank on Foot-bar / Long-box

    Suitable for Level 2
    Level 1 could be done on a blue spriing with feet positioned on
    platform for Level 1. Option for confident movers to place feet on the .
    footbar.

    Set Up
    White spring or blue for more
    support & long box.
    Place feet on foot-bar and hands on to...

  • 4 Point Bird Dog Variation (#015)
    01:44
    4 Point Bird Dog Variation (#015)

    4 Point Bird Dog Variation (#015)

    Bird Dog Variation

    Level 2 / White Spring or Blue for stronger client
    Muscle group in focus: Core Stability & Upper body

    Set Up 4 Point Kneeling facing forward. White Spring or Blue for stronger client. Hands at edge of carriage stacked under shoulders Centred on right, hand in left strap.
    ...

  • Side Plank Variation on elevated box ...
    01:26
    Side Plank Variation on elevated box ...

    Side Plank Variation on elevated box ...

    Side Plank Variation on Box

    Level 2 / White Spring
    Muscle group in focus: Core & Obliques & Upper body & shoulders.

    Set Up
    Box on Platform, securely against lowered footbar.
    1 white spring or 1 Blue easier

    Feet against the shoulder blocks
    Top foot front, lower on rear block.

    Layer 1
    Press dow...

×