Press Down Cross Over on the Pilates High Chair typically comes after the Press Down Sides. They are an incredible stretch and strengthener of the outer hip! The Press Down Series challenges all parts of your hip strength and balance in all the different positions. But if the first two were tough this one is going to be even more challenging. You can do it slow or fast but you have to do it with control both on the up and the down.
Focus on moving the pedal out and in - sideways - like a typewriter.
Stand sideways to the High Chair feet parallel heels at the edge of the chair or a little past if your hips are tight. Place your outside foot onto the pedal. Your foot is parallel on the pedal, inside hand on the handle. Standing tall you'll notice it's hard with the pedal up to maintain square hips. This will be the greatest challenge for this whole exercise. Find your footing on your standing leg, hug your inside hip in, stand tall and press the pedal down.
To begin lift the pedal up and press it back down. You'll repeat this 5-10 times. As you move the pedal up and down instead of thinking about it going up and down what if you thought about it going out an in. Or, across, like a typewriter? How would that change the way you move your hip through space? This exercise is amazing for helping you find strength in your external rotation. It'll help your Shave and Hug on the Reformer, Side Leg Series and more. Exercises like the Press Down Cross Over are great for teaching you the pieces you need to understand in your body better.
Be sure to check out more of my Pilates High Chair exercises. I want to help you continue your Pilates High Chair training!