Balanced Body Reformer Trapeze Combination Mode D'emploi page 33

SIDELYING – ADDUCTOR PULL,
LEVEL 1-3
6-10 reps
Springs: Long springs from middle or overhead position
Loops around ankle or arches
Bottom leg under Trapeze Table strap
Focus
Breath - exhale down/inhale up
Correct side-lying position (waist up, hips and shoulders in line)
Hollow abdominals
Pelvic stability and isolation of the leg from the pelvis
Adductor, medial hamstring and external rotation strengthening
Precautions
Some back injuries, knee injuries, and unstable sacroiliac joints
Starting Position
Lie on your side on the Trapeze Table with back of the body in
line with back edge of the table and legs slightly forward, with
bottom leg under the Trapeze Table strap.
Support body by bracing the bottom arm against upright pole or
resting head on arm.
Place loop around ankle (or arch if the spring is overhead or
coming from the middle bar).
Standard Exercise
Pull top leg down toward bottom leg while bottom leg lifts up
against strap.
Maintain correct side-lying position.
Variations: parallel, turned-out (larger range of motion), turned-
in.
Ovals
Maintaining correct alignment, move top leg in a small circle in
both directions.
Variations: parallel, turned-out, turned-in
Front-Back Kick
Maintaining correct alignment, swing top leg forward and back (as in
the Side Kick on the mat).
Variations: parallel, turned-out, turned-in
Adductor Pull
Front-Back Kick
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