Tower bar sprung from below with 1 heavy spring optional chair at the end of the trap table or trap table extender. for optimal safety tower bar secured with safety strap
Side lying with head toward tower bar. top leg bent and externally rotated ball of foot against the tower or slightly ahead of torso bottom leg outstretched in line with the torso top hand on table in front of rib cage.
Inhale to prepare. exhale to press the tower bar up until the knee is extended. maintain top sit bone pressing away and hip over hip. inhale to slowly bend knee back to starting position.
Ankle plantar and dorsi flexion. modify body position with head and shoulders resting on chair or trap table extender bottom leg bent for increased support pillow under head/neck.
Lower extremity alignment, axial elongation and trunk alignment ease in neck and shoulders.
Poor lower extremity tracking loss of hip external rotation poor head and trunk alignment, no overuse of glute max.
Lower back stabilisation, core stability, abdominals, stretching hamstrings, stretching calf
Increase external rotation hip, stretching glutes, core stability → keeping alignment