Flexibility

Foot support for upper

N - Name – Foot support press up A - Area – core and upper body (pectorals, triceps, rectus abdominus)

S - Set up of equipment – knee

C – Chain – flexor chain

Teaching points

 feet supported by foot supports and the body is in a prone position  hands are below the shoulders or wider depending on the goal  the neutral alignment through the back of the body is maintained as the movement occurs at the elbows and shoulder joint  the body lowers towards the floor under control and then returns to start position.

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Foot support for lower

N - Name – Foot support lunge A - Area – lower body (quadriceps, gluteus maximus, hamstrings, gastrocnemius, hip abductors and lateral rotators)

S - Set up of equipment – mid-long

C – Chain – extensor, lateral chain and rotation spiral (add to spine rotation)

Teaching points

 the rear foot is supported by the foot attachment and the anchor behind the body  slowly hop forward to find a point of tension through the suspension fitness equipment  the support leg should follow the same points of alignment as the lunge  descend to 90 degree bend position under control and return to straight leg  the upper body should remain aligned in client’s neutral throughout the exercise.

Variation 1: Twist

 add an additional rotation challenge turn towards the rear leg through the ribcage/thoracic spine  maintain hip position – pointing straight ahead  prevent the support knee following the trunk on the turn.

Variation 2: Leg loop

 the rear leg is ‘looped’ below the body behind the lead leg  the hips need to drop laterally to allow this movement to be achieved  aim to keep shoulders aligned with hip bones as the upper body moves as a block.

Variation 3: Leg abduct

 Abduct the lifted leg out to the side of the body towards the anchor  Knee/toe alignment is maintained as is the knee on top of the ankle of the support leg

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N - Name – Foot support hamstring curl A - Area – lower body (hamstrings, gluteus maximus)

S - Set up of equipment – knee

C – Chain – extensor chain

Teaching points

 in a supine position with the heels anchored on the foot supports  lift the hips so as to produce a long, straight body from the shoulder support to the feet  keep the head down throughout  the arms can be placed by the side of the trunk on the floor or across the chest for additional challenge  begin to bend the knees as the hips begin to lift further towards ceiling  return under control to the start position.

N - Name – Foot support suspension bridge A - Area – lower body (hamstrings, gluteus maximus)

S - Set up of equipment – knee

C – Chain – extensor chain

Teaching points

 start in the same position as hamstring curl but with knees above hips and 90 degrees of knee bend  keep the head down throughout  maintain knee bend as the hips are lifted towards the ceiling  return to start position

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