Let's take a look at the down stretch. So Christie, what I'd like for you to do, please, is come down onto your knees on the carriage, with your feet coming up against the shoulder blocks. And one thing that's important in this exercise that's difficult for many people is to really try to get those toes tucked way under, so that the feet sit flush up against the shoulder blocks. Taking the hands to the foot bar, we're on one red spring here. What we wanna try to do as we go into the setup is we wanna bias towards a little bit of a posterior tilt or rotation.
So that Christie is really feeling her hamstrings working. And she's really feeling her abs working. So that's gonna help protect her low back. Now we're gonna lift the chest. We're gonna pull the shoulder down just slightly and now she exhales to take the carriage away.
And you'll notice that that shape that we created in the setup just stays completely consistent. So once you get the setup done and the shape achieved, the only change here is the angle of the shoulder joint. It's possible to do it on a heavier spring, which makes it harder to push and easier to come in. But this spring that Christie's on, makes it easier to push out and much harder to pull the carriage and we'll do one more. And, that is, the down stretch.