Balanced Body Contrology Reformer Mode D'emploi page 25

THE TEASER PREP WITH THE PUSH THROUGH BAR,
SKILL LEVEL: INTERMEDIATE
Reps 2 - 3 Sets
Apparatus Set-Up: Cadillac
Foot bar: Down Shoulder Block: Removed Springs: Disengaged
Insert mat and caster cover pad: Inserted
Additional Set-Up: Push Through Bar attached to the upper spring
Precautions: Shoulder issues, neck issues
Skills needed to perform the basic exercise: Assisted Teaser on
the Mat, The Teaser on the Mat
Starting Position
» Lay on the Cadillac bed with the head under the push-through bar
» Place the hand on the push-through bar, shoulder-width apart
» Bring the bar down and overhead to test position. It should
just barely clear your nose
Focus
» Opens the chest
» Stretches the shoulder
» Works the center
Movement Sequence
» Bring the push-through bar towards the chest by bringing the
arms wide towards the table
» Rotate the arms so the palms face the ceiling and the chest
stretches
» Reach the arms overhead
» Bend the elbows out wide to bring the bar back to the first position
» Repeat 3 times
» On the third repetition pull the center in and roll the torso up into
the half teaser position
» Roll down
» Bring the bar to the chest and then the arms overhead
» Return the bar to the home position
Variation
» As you bring the torso up, bring the legs up into a full teaser
» In the full teaser position - have the head
» Lower and lift the legs
» Shave the head and lower and lift the legs
» Alternate shaving and lowering and lifting
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