Balanced Body Combinación Reformer Trapecio Manual Del Usuario página 33

PARAKEET, LEVEL 4
4-6 reps
Springs: 2 short springs from high outside
eyes on to the Push-through Bar
Focus
Breath – varies
Pelvic stability
Hamstring and gluteal strengthening
Abdominal hollowing
Spinal articulation in flexion
Leg and torso alignment
Precautions
Some back problems, neck injuries,
and weak torsos
Starting Position
Lie supine with head toward open end of table
and toes gripping aluminum bar. When bar is
pulled down, tailbone should not come off table.
Standard Exercise
Bend knees and press the bar out until legs are
straight, keeping a firm grip on the bar with toes
or arch of foot.
Pull bar back by bending knees and press bar
up toward ceiling rolling the spine off the table
into a shoulder stand.
Lift one foot off bar and return it maintaining
pelvic placement.
Lift other foot off and return it.
Bend and straighten knees, maintaining torso
height, roll down and repeat.
Variation: When legs have pressed bar out and
back is on the mat, roll up into a sitting position,
reach forward toward the bar and stretch, then
roll back down to begin again.
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