Movement:

• Hip & Knee Flexion / Extension

• Hip Hinge

Benefits of this movement:

• improve lower body strength

• Increased muscle mass

• Improved balance, stability & posture.

Major Muscle Groups:

Glutes / Quads / Hamstrings & Calves.

Progressions:

• Dumbells

• Ring Between Ankles or Outside

• Pulses

• Rotations

• Increased or Decrease Load

• Heel Raises

• Foot Position - narrow or wide

• Tempo

• Dumbell Swings / Figure 8

• Knee Waive

Regression:

• Foot Position

• Increased or Decrease Load

Spring Tensions:

Fundamental:

Light for balance & stability: 1B

Heavy for strength: 1R or 1RY ( if a larger body)

Intermediate / Sculpt:

Light for balance & stability: 1Y / 1B or No Springs (sculpt)

Heavy for strength: 1R / 1RY / 1RB ( if a larger body)