Sprinter's Lunge
Spring Load:
- 5 white springs (light)
- 1 grey spring (medium)
- 1 black spring (heavy)
- 1 grey or black with 1 white (heavier)
(The below is if the target leg was the RIGHT leg)
Setup:
- The right leg is on the front platform with your foot underneath the platform strap
- The left foot is anchored against the front carriage strap or the front of the carriage
- Place your fingers or hands on each black handle bar and begin lowering your body into a lunge position
- Your right knee should be stacked right over the ankle at a 90 degree angle
- Your left leg should be straight with your toes down and heels raised
Execution:
- Breathe in through your nose as you begin bending the left knee until it's underneath the left hip
- Exhale through your lips as you use your left foot to push the carriage back about 95% so that you do not lock out your knees
Important Notes:
- Keep your gaze forward
- Chest is tall and proud
- If you're unable to move slowly, that is an indication that the spring load may be to heavy
Anatomy of the Xformer Pilates machine: (link)