Kneeling Inner Thigh (#026)
White Quarter Spring
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1m 47s
Kneeling inner thigh / adductor with rotation
Set up / W Spring or No springs for L2
Kneeling on carriage & platform.
Set of dumbbells if appropriate.
Arms start reaching overhead, palms facing forward.
Layer 1 /
Slide carriage away & drop arms into a goal post position. Squeeze carriage closed, reaching hands up overhead. Repeat this movement.
Layer 2 / Slide carriage away, holding carriage still rotate towards the footbar. Come back to centre first, then squeeze carriage closed and reach arms overhead.
Layer 3 / Hold Keep carriage out and still, and work through rotations.
Finisher / Hold the rotation, and then inch the carriage away an inch, back in an inch.
Up Next in White Quarter Spring
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Glute Lunge on Floor (#027)
Glute lunge light spring on floor
Set up / W spring or B spring for support
Outside R foot on floor, heel in-line with top of carriage while closed.
Inside foot against shoulder block.
Hands lightly touching bar or on hips.Initial Movement /
Slide carriage away, bending into R knee, h... -
Offset Plank (#041)
Offset Plank
Level 2 / Great full body exercise for challenging core
strength and control of the carriage.Set Up / White Spring or Blue for support.
Box set up on floor. Edge of box to edge of carriage.
Feet against shoulder block furthest away.
Hands framing the outer corner of box.Start by...
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Glute Lunge Box on Floor Variation (#...
Glute Lunge Variation on Box
Level 2 / Props = Single Dumbbell
This is a challenging glute lunge variation that includes both a hinged shape and 90/90 lunge.Set Up / Box on floor in line with top of carriage.
Left Box on top corner of box, Right foot against shoulder block.
Weight in righ...
