1 light spring on the highest notch
Lying supine on floor in front of pedals. Knees at a 90 degrees angle, hips in external rotation and feet on pedals. Place big toes together inferior soles of 5th metatarsals resting on pedal arms resting at sides.
Frog lying flat inhale to prepare exhale to press pedal down to floor. Inhale to bring pedal back to starting position maintain position of hips knees and feet.
Single leg pump supine hip and knee at 90 degree angles with heel on pedal opposite leg reaching straight toward ceiling arm resting at sides. Inhale to prepare exhale to press pedal down to floor. Inhale to bring pedal back to starting position maintain position of hips knees and feet.
Axial elongation (long through the spine) ,
Hips knees and especially feet to maintain position on pedals
Move further away from chair for increased challenge. Hips and knees parallel with feet together on heels or balls of feet.
Hyperextension of lumbar spine (lifting of the back away from neutral)
Anterior pelvic tilt
Supination of the feet (rolling out of the foot)
Hamstrings, glutes, abdominals, calf muscles, abductors
Weakness glutes, core stabilisation and strengthening, leg axis training