Exercise Library
Comprehensive repertoire, setup, and teaching cues
Hides exercises that list the selected condition as a contraindication. That is not a clearance — screen every client before teaching.
9 exercises of 112
Footwork: Single Leg
Unilateral footwork building leg strength, hip stability, and core control as each leg works independently against spring resistance.
Footwork: Wide Stance
Footwork in a wide parallel stance targeting adductor engagement, lateral pelvic stability, and even foot pressure.
Footwork: Calf Raises
Controlled heel raises and lowers against spring resistance for ankle strength, calf control, and Achilles mobility. The carriage travels out once and then stays parked while the heels work; Footwork: Heels-Lifted Press keeps the heels up through the press itself.
Footwork: Running
Dynamic alternating ankle articulation with a stable pelvis and controlled carriage movement.
Footwork: Parallel Press Away
The essential first footwork press: feet hip-width and parallel on the footbar, pressing the carriage out and back to establish the breath-and-press pattern and lower-body tracking.
Footwork: Ankle Extension
The first stage of the ankle series: isolated ankle extension with the carriage parked, lifting and lowering the heels from the ankles and holding the top of the lift.
Footwork: Heels-Lifted Press
The second stage of the ankle series: keep the heels raised and press the carriage out, landing the knees softly at full extension, then draw it back into the stoppers.
Footwork: Calf Stretch
The third stage of the ankle series: at full extension, drop the ankles under the footbar to take the calf stretch, hold, then press back to full extension and return.
Footwork: V Position
Foundational footwork in a turned-out V stance: heels together and toes apart on the footbar, tracking the knees over the second toe against spring resistance.