1
Q
Benefits
A
More emphasis on abductors, adductors, and external rotators
2
Q
Springs
A
X2
3
Q
Alignment Cues
A
Legs are at 45 degree angle
External rotation of the legs from the hip socket
Neutral pelvis - hips are level
Switch on sit bones and inner thighs
Knees bend, 90 degree bend at knee joint
4
Q
Teaching Points
A
Slow down first couple of seconds
Last 3rd of movement - squeeze inner thighs, pull up knee caps, and stretch feet
No tilting in pelvis
Heels remain connected throughout - connects sit bones and hamstrings
Work harder on return
Opposition and core connection
Only brings thighs as close to body as neutral pelvis allows
5
Q
Progression
A
Keep toes pointed throughout
6
Q
Adaptation
A
N/A
7
Q
Hands on
A
Hold heels and shins to guide legs
