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ARM WORK, LEVEL 1 - 2
4 - 10 reps Springs: 1-2
Loops: very short, short or regular
Focus
» Breath – inhale pull/exhale release
» Biceps, triceps, pectoralis and deltoid strengthening
» Scapular stabilization
» Torso stabilization
» Sitting posture
Precautions
» Wrist, arm or shoulder problems, back problems with limited
sitting ability
Prerequisites
» None
» Sitting variations for all exercises
» Sitting on carriage, cross-legged, legs straight or kneeling
Exercises Facing the Straps
Biceps
Holding very short loops in hands, bend elbows to pull straps to
shoulders.
Triceps/Posterior Deltoid
Loops in hands, arms straight, pull straps back level with hips and
pulse arms back
Box: long, short or none
PELVIC PRESS, LEVEL 2
6 reps
Headrest: Down
Focus
» Breath – exhale up, inhale back, exhale in, inhale roll down
» Hamstring and gluteal strengthening
» Abdominal hollowing
» Pelvic stability
» Spinal mobility
Precautions
» Back problems, limited knee flexion, limit roll up with cervical
problems
Prerequisites
» Mat Pelvic Press
Starting position
Lying supine, ball of feet or heels on bar, legs parallel or V-feet
and hips externally rotated
Standard Exercise
Roll pelvis up off the carriage, push back, keeping hips at one
level, bring carriage in, roll down
Leg positions
» Legs parallel, heels under sit bones
» Legs parallel and inner thighs together
» Legs in Pilates V with heels together
» Heel frame width apart with the hips turned out.
Springs: 2 - 3
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