Step, Kick, Spiral with the Wingmaster in Setting 1 is an advanced culmination exercise — the kind you build toward throughout your training journey, both within individual sessions and across weeks of progressive work. This multi-planar movement combines cardiovascular challenge, dynamic balance work, and hamstring flexibility into one flowing, athletic sequence.
Wingmaster Setting 1
Wingmaster Setting 1 on the GYROTONIC® Pulley Tower places the equipment directly on your body with your arms providing stabilization, creating pure, direct resistance to spinal movements and intense core engagement. This is the most frequently used Wingmaster setting because the focus on core strengthening and spinal ranges of motion is unmatched. Setting 1 offers fewer variations than Settings 2 and 3, but delivers the most concentrated work on spinal mobility and core power. Whether you’re building foundational strength or pursuing advanced progressions, Wingmaster Setting 1 on the Pulley Tower provides the direct resistance and precise feedback needed to develop a truly powerful, mobile core.
Wingmaster Setting 1 – Looking for Freedom standing
Doing exercises on your feet is essential training for basic life. Most activities of daily living involve being on your feet. What this GYROTONIC® Wingmaster exercise adds to the standing position is a hip hinge, which is one of the 7 primal movements. Primal movements are the building blocks of how we learn to move naturally as we develop when we’re infants and toddlers.
When you do a hip hinge while standing, you change your center of gravity. Learning to keep your balance while also doing purposeful controlled motion, in this case, spiraling from one side to the other, trains you to help keep you from falling while doing every day activities like laundry, pulling things our of your car trunk and playing with your kids. Gyrotonic exercises aren’t for looking like a dancer, they’re functional.
Exercise of the week: Body circles with the Wingmaster
Full body circles with the Wingmaster in Setting 1
There are 6 spinal ranges of motion. In our Activities of Daily Living, circumduction is the movement we most likely use the least. That doesn’t mean it has no value. This motion is excellent for the health of the intervertebral discs.
Our discs don’t have any direct blood flow. Movement pumps our discs through a process called imbibition. While all the spinal ranges of motion help with this, the rolling of the discs between the vertebrae in circumduction ensures the whole circumference of the disc gets some pressure and release. Circumduction is also the only spinal range of motion that has no end. It’s a circle. Circles have no end.