This
is
good
for
working
the
gluteus
maximus
and
hamstrings
while
requiring
body
stabilization
and
balance.
1. Kneel
on
the
carriage
facing
the
kickplate
while
keeping
the
back
straight,
arms
outstretched,
and
elbows
locked.
2. Propel
the
carriage
by
opening
the
angle
at
the
hips,
this
can
be
done
from
seated
on
the
heels
of
the
shoes
to
open
and
straight
from
knees
as
shoulders
as
shown.
Keep
back
aligned
and
straight
above
the
waist.
3. Exercise
in
a
slow
controlled
manner.
4. Gradually
increase
resistance,
repetitions,
and
sets
as
skill
improves.
FORWARD
STANDING
BILATERAL
HIP
EXTENSION
1. Set
resistance
as
injury
and
condition
dictate.
The
fewer
bands,
the
more
difficult
this
exercise
is
to
do.
2. While
standing
on
the
carriage
lean
forward
and
position
yourself
on
the
top
edge
of
the
kickplate.
3. Bend
at
the
waist,
maintain
flat
back,
propel
the
carriage
slowly
towards
the
head
end
of
the
rail
frame.
4. Now
using
a
slow
deliberate
stroke
allow
the
carriage
to
move
toward
the
kickplate
thus
tightening
the
hamstrings.
5. Again
slowly
reverse
the
carriage
movement
toward
the
head
end
of
the
rail
frame
and
begin
the
extension
of
the
body
against
the
resistance
of
the
Elasticords.
REVERSE
UNILATERAL
HIP
THRUST
Page
56
of
73
Summary of Contents for Shuttle Recovery
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