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  • Single Leg Bicycle

    Lie supine, one knee bent, opposite leg extended.
    Press through one leg. Simultaneously pull the raised leg up to a table top position.
    As you lower, bring your non-working leg back into extension.

  • Single Leg One Leg Bent

    Lie supine, one foot planted, opposite leg in a tabletop position.
    Engage core, maintain neutral pelvis.

  • Footwork High Half Toe

    Lie supine, balls of feet on bar, heels lifted high.
    Press bar away, extending legs while maintaining lifted heels.
    Keep pelvis neutral, ribs down, and core engaged.
    Bend knees to return smoothly, maintaining ankle stability and control.

  • Footwork Heels On The Bar

    Lie supine, heels on bar hip-width, toes lifted slightly.
    Press bar away, fully extending legs without locking knees.
    Maintain neutral pelvis, ribs down, and steady core engagement.
    Bend knees to return with control, keeping heels connected.
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