Movement:

Hip Abduction & Adduction, Pelvic Stability.

Benefits of this movement:

Strengthens Inner Thighs / Pelvic Floor.

Progressions:

Kneeling on Platform / Carriage

• Spring Load ( light )

• Range of Motion

• Props for Arms.

Heel to White Rail or Box

• Spring Load ( Heavier )

• Range of Motion

• Pulses

• Holds

• Rotations

• Heel Lifts

• Hamstring Pulls

Regression:

Kneeling on Platform / Carriage

• Heavier Spring Load

• No Props

• Standing Splits on Carriage with light springs.

Heel to White Rail or Box

• Lighter Load

• Smaller Range of Motion

• Basic Flows of Pulls / Pulses. ( rests)

Muscle Groups:

Adduction / Abduction / Core & Pelvic Floor

Spring Tensions:

Fundamental: Only Standing - Refer to Side Splits.

Intermediate/ Sculpt:

Kneeling on Platform: 1Y or No Springs

Heel to White Rail or Box: 1B or 1B Stepped up.