Movement:

Hip / Knee Flexion & Extension.

Benefits of this movement:

Strengthens Glutes / Hamstrings

Stabilises Spine & Shoulders

Progressions:

• Heavy Load

• Heel or Toe

• Opposite Arm Extension

• Foot in External Rotation

• Pulses

Regression:

• Short Box

• Forearms

Muscle Groups:

Glutes, Hamstrings, Core, Shoulders

Spring Tensions:

Fundamental: 1R, 1RY

Intermediate/Sculpt: 1RY, 1RB