Movement:

Hip & Knee Extension/ Flexion

Benefits of this movement:

• Strengthen glutes

• Stabilise pelvic stability & core

• Single leg stability.

Major Muscle Group:

Glutes / Hamstrings /Quads

Progressions:

• Increase or Decrease load

• Dumbells ( add upper body exercises)

• Tempo

• Heel Raises

• Holds

• Pulses

• Star Jumps / Plyometrics

Regression:

• Less depth

• Hold / Lift footbar for support

Spring Tensions:

Fundamental: 1B / 1R

Intermediate / Sculpt: 1Y / 1B / 1R / 1RY ( no springs)