Balanced Body Allegro 2 Instructions D'utilisation page 30

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FOOT AND LEGWORK, LEVEL 1

Springs: 2 long purple springs from the bottom

on Push-through Bar

Reps: 10

Safety Strap: On

Focus

» Breath – inhale push, exhale return

» Spine to mat or neutral spine

» Leg, ankle and foot alignment

» Calf and hamstring flexibility

» Foot, ankle and lower leg strength

Precautions

Back injuries, knee injuries

Starting Position

Supine on Allegro Tower with feet on Push-through Bar, and

springs attached from low position onto the Push-through Bar.

Plies

» Lie supine with the Push-through Bar in line with anterior hip

crease, flex knees, flex hips, with metatarsals or heels on the

bar, and straighten legs and return.

» Foot position variations: Heels, Toes

» Leg variations: parallel, turned out, v-feet, wide 2nd position,

single leg

Plie/Releve

» Lie supine with the Push-through Bar in line with anterior hip

crease, hips flexed, knees bent, metatarsals or toes on the bar.

» Push the bar up toward the ceiling straightening the knee,

plantarflex the ankle, dorsiflex the ankle and return.

» Variations: parallel, turned out, single leg

Plantarflexion

» Lie supine with Push-through Bar in line with anterior hip

crease, legs straight, metatarsals or toes are on bar, plantarflex

and dorsiflex the ankles.

» Variations: parallel, turned out, single leg, running in place

Plies

Plantarflexion - 2 legs

Plantarflexion - alternating legs

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