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Feet in Straps Series

Both Repertoire Intermediate Leg Springs & Pelvic Stability 9 steps

The feet-in-straps block in one teaching order, with the footbar and headrest at Medium throughout. The lighter 1 Green work comes first (circles, reverse press, lift and lower) because the legs move with the most support; change to 2 Green at step 4, where the feet press the straps away, and the block builds from there to the walking and bicycling patterns. Slow, controlled reps, pelvis still while the legs move.

1. 1
   Foundation Feet in Straps: Leg Circles

   Beginner · Both

   Circles first, on 1 Green: the legs move with the most support and the widest range, so the pelvis learns to stay still before any load is added.

2. 2
   Progression Feet in Straps: Reverse Leg Press

   Intermediate · Modern

   Press down against the same light spring, taking the hamstrings and glutes through the carriage's other direction.

3. 3
   Progression Feet in Straps: Lift & Lower

   Intermediate · Classical

   Take the straps in the hands and lower both legs together — the abdominal control the presses have built now resists the springs directly.

4. 4
   Progression Feet in Straps: Leg Press

   Beginner · Modern

   Change the springs to 2 Green. Both feet press the straps away in parallel: the strongest closed-chain press in the block, and the reference point for the patterns that follow.

5. 5
   Variation Feet in Straps: Frog

   Beginner · Both

   Turn the parallel press into a frog — heels together, knees open — so the adductors share the work while the pelvis stays still.

6. 6
   Variation Feet in Straps: Scissors

   Intermediate · Both

   Split the legs and scissor them rhythmically: the pelvis now has to stay level while the legs move in opposition.

7. 7
   Variation Feet in Straps: Side Splits

   Intermediate · Modern

   Open the legs wide to the sides, which turns the work to the adductors and tests lateral pelvic stability.

8. 8
   Progression Feet in Straps: Walking

   Intermediate · Both

   Walk the legs alternately against the straps, moving from a symmetric base into a continuous one-leg-at-a-time pattern.

9. 9
   Peak Feet in Straps: Bicycles

   Intermediate · Both

   Combine the walking with the circles into a bicycle — the most coordinated pattern in the block, and a natural finish.

Steps are real exercises, so each one keeps its own setup, cues, and progressions — and this sequence can be dropped into a lesson as a single slot.