Wunda Chair Repertoire
Warm Up:
Single Leg Press Crossover
Alternate Names
Standing Leg Press Crossover or Standing Press Down Crossover
Derived From
Classical Reformer: Footwork Singles
Primary Element
Warm Up
To develop proprioception and balance, as well as warming up the larger leg muscles.
Secondary Element
Stability
To create, develop and connect with the pelvis stabilisation muscles such as gluteus medius and the deep core transversus abdominis, but now working in a different plane of motion to the Single Leg Press Front.
Tertiary Element
Strength
To develop and improve hip abduction, working the lifted or front leg coming across and away from the midilne of the body using the gluteal muscles.
Repetitions
6-8 each side
Apparatus Setup
Suggested springs
- Exo Chair by Balanced Body
- Cactus style number system
- one spring on setting 2
- Resistance: light
Scan the apparatus once the client is moving for the correct set up
- The pedal position, checking the dowel is secure if working on a split pedal Wunda Chair
- The springs are secure and set to the intended resistance
- Handles or props used to assist balance are secure and their use understood by the client. It’s likely to begin with a Pilates pole will be required for support, or move the Wunda Chair to the end of the Cadillac to use a pole for support
Place foam matting or a pad over the base of the Wunda Chair underneath the pedal to stop the pedal ‘crashing’ loudly onto the base if the client loses control.
Plane of Motion
Frontal
Targeted Muscles
Before moving the limbs, stability can be created using the transversus abdominis and gluteal muscles, in particular gluteus medius and maximus of the supporting or standing leg.
When the crossed or front leg lifts and abducts across the body and away from the midline, gluteus medius, minimus and tensor fasciae latae of that lifted or front leg are working to create the abduction movement.
Warnings
This exercise is not suitable for some knee issues and/or hip pathologies where abduction and/or external rotation is contraindicated or would cause pain, such as hip bursitis if in a flare up.
If a client has trouble externally rotating, for example sitting cross legged or in a Z-leg position then it may be a difficult exercise for them to do. If they’re working in a pain free range with no known contraindications then its a great exercise choice to help strengthen that and open the hips.
Execution
Start standing with the side body to the Wunda Chair pedal, with the outside edge of the foot lined up along the edge of the base. Place the outside foot onto the front of the pedal so that the outside leg is crossed over the inside leg. Square the hips off, even though the hips will be out of alignment both forward, and up and down. Lift the standing hip up, reach the front leg hip down and back (to avoid hitching).
Reach the arms to the ceiling, on the hips, behind the head, out to the side in a T-position or in genie arm position. Whichever position helps most with balance, and keeping lifted and engaged through the abdominals.
Press the pedal down with the front foot and simultaneously lift the centre of the body up. Lift the pedal up again, aiming to maintain the torso stability and lift created by pressing the pedal down.
Standing beside the chair with the side body to the Wunda Chair pedal. Place the outside foot onto the front of the pedal and maintain the hips in square. You can put your hands behind your head or keep your arms in front of you. Press the pedal down with the front foot and simultaneously lift the centre of the body up. Lift the pedal up again, maintaining the torso stability and lift created by pressing the pedal down.
Observations
Do a body scan of the client taking note of the following points
- Pelvis
- Are the hip bones even horizontally or is the client leaning towards and biasing the supporting or standing leg side?
- Is the client hitching the hip of the crossed or front leg?
- Legs
- Is the standing knee locked? You’re looking for a soft and straight knee, not dropping inwards and not locked. Have the client bend the knee slightly and reach is out to connect more into gluteal stability muscles
- Feet
- Are the insides of the foot lifting or leaning outward? (supinated)
- Are the insides of the foot rolling inward? (pronated)
- Apparatus
- Is the pedal banging at the bottom? Reduce the spring load so the client can control the springs and reduce the range of motion. Add a foam pad or mat to the base of the chair to soften the noise if necessary.
Learning Style Technique Cues
Auditory – word associations that connect mind and body
- The power comes from the outer gluteal muscles and thigh to draw the thigh bone (or femur) across the body
- Say the client’s name when you’re about to interact with them
Visual
- Imagine a door opening evening and closing evenly. Aim to do this with your lifted thigh bone (or femur), moving across the body in one smooth movement and then back again at the same pace
- You may demonstrate a part of the movement as a visual representation for the client to see
Kinaesthetic
- As you draw the crossed or front thigh bone (or femur) across, feel the abdominals and centre of the torso lift up and maintain your anchor through the supporting or standing leg
- Try to match the resistance of the pedal by pressing the crossed or front foot down into the pedal whilst the pedal is lifting as well as when its lowering
Modifications and Variations
You could repeat the exercise on the client’s weaker or less coordinated side a second time.
Regress the exercise by
- Reducing the spring resistance to one spring on setting 1 to connect more into the stability component of the exercise. The client may need a pole or prop for balance to assist, or take the Wunda Chair against the Cadillac end to use a pole as support
- Reduce repetitions and/or pace
- Moving the standing leg back further if the client is tight in their hips
- Turn the foot of the supporting or back leg out so there is more surface area to stand on
Regression Repertoire to work on:
Progress the exercise by
- Adding spring resistance, repetitions and/or pace
Progression Repertoire to work towards:
Series and Transitions
This exercise is part of the Leg Press series which also includes:
Transition to the fourth and final Warm Up exercise by stepping both feet off the pedal, taking the arms to a genie position, tucking the toes and ‘thigh stretching down’ or moving to a high kneeling position on the floor without using the hands, still side on to the Wunda Chair.
