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FEET IN STRAPS, LEVEL 1
Springs: Long springs from middle or high position
Reps: 6-10
Loops around arches
Focus
» Breath - exhale out/inhale in or inhale out/exhale in
» Neutral spine
» Hollow abdominals
» Pelvic stability
» Hamstring, adductor and gluteal strength
» Hamstring and adductor flexibility
» Leg alignment
Precautions
Back injuries, some knee injuries and hamstring strains
Starting Position
Lie supine with head toward Tower loops around arches
Leg Lowers
Both legs loops and inner thighs together, lower legs toward the
table and maintain pelvic stability.
Variations: Parallel, turned-out, turned-in, holding a ball or magic
circle between the legs
Circles
With both legs in loops circle the legs in both directions,
maintaining pelvic stability.
Variations: parallel, turned-out, turned-in
Scissors
With both legs in loops, lower legs toward table then open and
close legs and maintain pelvic stability.
Variations: parallel, turned-out, turned-in
Walking
With both legs loops alternately bring one leg down toward the
table and then the other, while maintaining pelvic stability.
Variations: parallel, turned-out, turned-in
Leg Lowers
Circles
Walking (springs middle position)
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Table des Matières
