REVERSE
BILATERAL
HIP
THRUST
USING
A
LARGE
EXERCISE
BALL
1. Position
kickplate
near
the
carriage.
2. Kneel
on
the
carriage
facing
away
from
the
kickplate.
3. Place
a
large
exercise
ball
on
the
carriage.
4. Position
pelvis
and
chest
on
ball
using
your
arms
and
hips
as
stabilizers.
5. Raise
up
on
toes,
bend
knees,
place
both
feet
on
the
kickplate
one
at
a
time.
6. Begin
performing
bilateral
squats
while
maintaining
balance
on
the
ball.
PELVIC
LIFT
AND
THRUST
1. While
on
your
back
place
one
foot
on
the
footrest
and
the
other
on
the
kickplate.
2. Press
down
on
handles
with
arms,
lift
pelvis,
and
extend
leg.
Variation:
Add
second
leg,
while
maintaining
pelvic
stability.
Variation
II
:
Add
Wobble
Board
or
Proprioceptive
Disk
1. Attach
Wobble
Board
to
Kickplate.
Refer
to
Accessories
section
for
further
information.
Page
58
of
73
Summary of Contents for Shuttle Recovery
Page 2: ...Page 2 of 73 ...
Page 4: ...Page 4 of 73 ...
Page 19: ...Step 2 Attach Ropes to Towers Page 19 of 73 ...
Page 25: ...Page 25 of 73 ...
Page 27: ...Page 27 of 73 ...
Page 29: ...Page 29 of 73 ...
Page 41: ...Page 41 of 73 ...
Page 48: ...Page 48 of 73 ...
