Footwork Series with the Pole

Spring Setting and Key Facts

Springs

1× light + 1× medium

Reps

8–10 reps per variation

Level

Intermediate

Equipment

Pole

Body area

Legs, Glutes, Core

Muscles

Legs, Glutes, Core

Starting Position

Lying on your back on the carriage, the Pole in the long straps, both feet hip-width apart against the Pole, arms resting long on the carriage, one leg stretched long toward the ceiling.

Step-by-Step Flow

1. Stretch and bend both legs long against the Pole (lift and lower).
2. Bend the legs into tabletop, stretch long on the diagonal, then bring them long overhead toward the ceiling.
3. Perform the same movement in reverse: from overhead into the diagonal and back to tabletop.

Cues for Teaching

• The middle of the foot stays actively pressed against the Pole.
• The long leg does not pull into an arched back — the pelvis stays neutral.
• The movement comes from the legs, not from swinging the carriage.