Place the long box on the carriage. Lie prone with the chest just off the front edge of the box, holding the straps above the hardware.
Execution Instructions
Exhale to pull the straps back along the sides of the equipment, lifting into thoracic extension. Inhale to control the return to the starting position.
Teaching Cues
Breath
"Exhale to sweep straps back and float chest up; inhale to resist on the return."
Form
"Reach crown of head forward and long, avoiding over-extension of cervical neck."
Integration
"Keep pubic bone anchored into box to protect low back."
Modifications & Progressions
Lighter Spring / Choke Up (Regression)
Use a lighter spring or hold strap rope above hardware to decrease lever weight.
Longer Lever (Progression)
Hold the strap rope lower toward the hardware to lengthen the lever and increase resistance.