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1. Round about on Short Box (Abs w/ob focus)
- All Springs, 2nd gear
- Sitting on short box with back straight, feet under strap, knees at 90, arms overhead with pole
- I: Twist spine and lean back on diagonal
- X: Rotate to other side and return to center
- VC: Sitz bones on box at all times. Shribs and TA's
- M: Add foam pad on foot for security
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2. Climb a Tree (Abs) 6 Breathes
- All springs, 2nd gear, use foot strap
- Can use long or short box (use long box at first)
- Sitting straight with one knee bent into chest, other foot under strap and bent at 90
- I: Prepare
- X: Pump knee into chest 3x.
- I: Straighten leg while holding ankle
- X: Walk hands down leg staying in flexion
- I: Lean back and circle arms over head (thoracic ext)
- X: Curl up into flexion
- I: Walk hands up straight leg and return to start
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3. Backstroke on Long Box (Abs)
- 1B
- Supine on long box in flexion, shoulders at edge, legs tabletop, hold straps in hands in "dead bug"
- Dead bug: Hands resting on forehead, palms up, elbows wide to side.
- I: Extend amrs and legs traight up to ceiling
- X: Circle both arms and legs out and around to start.
- VC: Just do the movement first, then add straps
- VC: "Snow Angel", "Finish the picture" arms don't go way back.
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4. Teaser on Long Box (Abs, trunk stabl)
- 1R
- Lying supine on long box, legs straight at 60, shoulder blades at edge of box
- Hold straps in hands with arms reaching overhead
- I: Circle arms out and around while rolling up to a "teaser" position, palms facing up and arms reaching forward.
- X: Reverse movement to roll down.
- V: Can do in 4 breathes: I: Prepare, X: sit up to teaser, I: hold, X: lower back to start
- VC: Legs should not move, only upper body rise to meet lower body. Spot client!!!
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5. Semi-Circle (Abs, hams, spine art, hip ex. strength)
- 1R+1B
- Lying supine, shoulders at bottom of carriage, arms fully extended, hands on shoulder rest.
- Toes on footbar in V w/pelvis lefted in pelvic curl.
- I: Prepare
- X: Articulate spine down, keep carriage in, at bottom of curl, hips are off the carriage and butt is touching springs
- I: Extend legs straight, keep hips off carriage.
- X: Recruit abs to articulate spine up to pelvic curl w/straight legs.
- I: Bend knees and return carriage to start position.
- VC: Awesome quad stretch.
- MOD: After 3 to 5, reverse direction
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5b. Semi Circle continued (reverse direction)
- 1R+1B
- Supine, w/shoulders at bottom of cariage, arms fully extended, hands at the shoulder rest.
- toes on footbar in V with pelvis low and butt skimming springgs.
- I: Prepare
- X: artociate spine up to pelvic curl, keep carriage in
- I: Extend legs straight
- X: Recruit abs to articulate spine back down so butt is almost touching springs w/straight legs.
- I: Bend knees and return carriage to start.
VC: Referrred to as "Butt off"
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6. Knees Off (Quads, core control, scap stab, hip strength)
- 1R+1B
- Stand on carriage feet at shoulder rests on balls.
- Hands on footbar, shoulder width apart, lumbar spine fexion, knees are bend and close to carriage.
- I: Push carriage back by straightening legs.
- X: Recruit abs to bend knees in bringing carriage back to stopper.
VC: Shribs and TA's
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7. Full Lunge Stretch ( Hams, hip flexor both flexibility)
- 1R
- Place one foot against shoulder rest and other on bar, front knee bent at 90 directly over ankle.
- I: Prepare and Start w/hip flexor stretch on side with straight leg.
- X: Straighten bent knee for hamstring stretch keeping hips in straight plane.
- I: Return carriage to startingg position.
VC: Cervical alignment, keep head in line with spine.
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8. Single leg Skating (Glutes and hip abductor strength, quad strength)
- 1R standard
- 1G heavy
- Standing on platform one foot, other on edge of carriage, feet parallel, big toes in line. Weight on platform leg.
- Hands on hips or low back. Back straight, deep squat
- I: Prepare
- X: Push carriage out with outside of hips of single leg, platform leg still bent.
- I: Return to start position with control
- VC: Outside of hips, ddper squat, flat back.
- V: Round back w/hands in low 1st.
- V: Add hand weights or arm choreography.
- Note: Hip replacement, never go across midline
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9. Skating (Glutes and hip abductor strength, quad strength and balance)
- 1R standard
- 1G Heavy
- Standing on platform one foot, other on edge of carriage, knees pronated, big toes in line. Hands on hips or low back. Back straight, eyes looking straight ahead.
- I: Prepare
- X: Push carriage out straightening both legs, keeping weight of body evenly between legs.
- I: Return cariage pronating knees back to start
- VC: Both legs push. Head should stay same height throughout.
- Notes: Great for jacked up ankles
- V: Both feet (sculling/swizzles) on edges
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10. Stomach Massage w/Rotation (Back extensors)
- 1R+1B
- Sit on carriage, face footbar, toes on bar in V, heeps together.
- Arms reaching up on a diagonal with palms down to start. Spine is straight
- I: Prepare
- X: Extend legs dropping heels under bar and reaching one arm down and around rotating spine to look at back wall. Hand is extended up to shoulder height.
- I: Bend knees and reach arm down and around to return to start. Repeat other side.
VC: Keep both sitz bones on carriage
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