Hip Lift on Elevated box (#018)
White Quarter Spring
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2m 16s
Hip Lift on elevated box
Level 2 / White Spring
Muscle group in focus: Trunk stability & hamstring focus
Set Up /
White spring or blue for more support.
Dumbbells in hands for a chest fly movement (Pectoral muscles)
Seated on edge of carriage
Elbows on box, feet on headrest
To come up, bring shoulders back on to box, lift hips, and place feet
on shoulder blocks.
Weights held in front of chest.
Hold hips in long line to start.
Layer 1
Lower hips down & lift back up.
Challenge is to keep carriage still. Work here 45-60 seconds.
Layer 2
Lift hips up, lengthen legs out.
Draw legs in & lower hips.
Repeat 30-45 seconds
Layer 3
With legs in, lift weights up to ceiling, open arms wide as you
lengthen legs away.
Return carriage, closing arms.
Lower hips and weights. Repeat.
Repeat 20-30 seconds.
Finisher
Remove the hip lower, & keep hips high as you lengthen legs
& open arms, return & repeat.
Hold out to finish for 5 seconds.
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